Warmup:
In a circle:
2 rounds:
Cats & Camels x 5/direction
10 shoulder circles each direction
5 tricep side bends / side
10 relax to hollow
10 relax to superman
10 minutes toes to bar progressions:
Beat swings
Knees to belly button
Knees to chest
Toes to bar or rings
WOD:
15 minute AMRAP:
18 calories
15 walking lunges
12 toes to bar / knees to elbow / dragonfly
9 burpees
CORE:
Double Medball Partner Crunch & Pass
3 rounds each:
20 seconds on, 40 seconds rest
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
