Warmup:
3 minutes easy shuttle runs
3 minutes:
Ascending ladder up to 7
1 ski erg pull
1 hollow body rock
1 pushup
3 minutes shuttle runs
Go over 3 things in circuit, spend 15 minutes for each circuit, coaching and correcting:
Circuit #1:
15 minutes:
10 box walk outs to L-Hold, can progress to partner spotting handstand holds
5-10 kipping pullups
20 second hollow body hold, 20 second rest, 20 second hollow body hold
Circuit #2:
15 minutes:
10 cal ski erg
10 straight-leg hanging leg raises (can break these up)
10 no-jump burpee
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20