Warmup:
5 minutes easy ski/bike/row
High knees
Butt kickers
Length of spiderman lunges
Bend and bows x 10
Leg swing, toe touch
10 Groiners
10 Pigeons
5 minutes easy ski/bike/row
Strength & Technique:
15 minutes:
6 foam roller RDL’s per leg
6 deadbugs
Band-resisted deadlift with a KB x 12
PARTNER DIANE!
21-15-9
Deadlifts
Handstand Pushups
You do 21 deadlifts, your partner does 21 deadlifts, you do 15 hspu, your partner does 15….
*HSPU options:
Pushups to a box
or
Hand release pushups to the floor
HSPU Variations:
Feet on box, head to abmat, or Knees on box
2 abmats or less
Kipping with 2 abmat or less
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
