Warmup:
Ski Erg:
1 easy, 1 hard, 1 easy… up to 7!
Strength:
5-4-3-2-1
Strict pull-ups
Alternating with:
5-4-3-2-1
Strict dumbbell presses
*Try to go up in weight every time with the dumbbells…
And down in band’s on the pull-ups
WOD:
6 minute AMRAP:
10 cal bike
10 kipping pull-ups *instead of a band, use a box (Open Prep!)
10 cal bike
3 minutes rest
6 minute AMRAP:
2 rounds:
10 cal ski erg
10 hollow body rocks
10 cal ski erg
3 minutes rest
6 minute AMRAP:
2 rounds:
10 cal row
10 steps forward bear crawl, 10 steps backwards bear crawl
10 cal row
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
