Warmup:
Dodgeball
Then:
2 rounds:
(mobility circuit instead of strength circuit)
1 – Deep lunge holds (like a spider-man hold) for 2 minutes / side. Keep back knee on abmat.
2 – Pigeon hold (on back) for 2 minutes/ side (Stand up, shake it out after)
3 – Ankle stretches 1 minute/side
4 -10 banded squats (orange bands)
WOD:
20 minute AMRAP:
10 calories (your choice of machine)
10 situps
10 squats
20 calories
20 situps
20 squats
30 calories
30 situps
30 squats
40 calories
40 situps
40 squats
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
