Warmup:
Hinshaw Running Drills + shoulder circuit
Marching careoka
Hurdle step fwd/bkwd
10 arm circles each direction
High knees
Butt kickers
Knee to chest + lunge + twist
Heel to butt quad stretch
Side skip
5 inchworms with a pushup
Sumo-stance lunges side to side
Strength:
Split Squats with DB or KB’s at sides x 6/side (all 6 on one side, then switch sides)
60 seconds rest
DB or KB front rack, side to side lunges x 6/side (alternating)
60 seconds rest
30 seconds plank
WOD:
Cindy Sandwich!
20 calories (your choice ski/bike/row)
2 rounds of Cindy:
5 ring rows / pull-ups
10 pushups
15 squats
20 calories (your choice ski/bike/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
