Warmup: 2 rounds:
6 deadbugs (3/side)
6 goblet squats
30 second calf stretch/side
Lift: 3 rounds:
10 front rack, reverse-lunges
(with a dumbbell or two, in the front, alternate legs each rep)
10 second front plank
10 second left side
10 second right side
WOD:
5 minutes easy:
(you choose from)
-bike
-row
-ski
-shuttle run
2 ½ minutes rest
10 minute AMRAP of:
Air squat 1, 2, 3, 4, 5, 6…
Sit-up 1, 2, 3, 4, 5, 6…
Pushups 1, 2, 3, 4, 5, 6…
2 ½ minutes rest
5 minutes easy:
-bike
-row
-ski
-shuttle run
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