Warmup:
3 minutes easy shuttle runs
3 minutes:
Ascending ladder:
1 slam ball jump
1 no jump burpee
2 slam balls, 2 burpees, etc…
3 minutes easy shuttle runs
Go over 3 things in first circuit, spend 20 minutes playing around at each circuit:
Circuit #1:
20 minutes:
5 box from plank to L-Holds (like a wall climb) Can also progress to pulling into a handstand hold.
10 band pull aparts with 5 second hold with band across chest
10 walking lunges with small plate (5 or 10 or 15) chest press in the bottom of the lunge
Circuit #2:
20 minutes:
10 cal ski erg
5 rope climb pinch with rope over pullup bar
20 second hollow body hold, 20 seconds rest, 20 seconds hollow body hold
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
