Mobility Circuit:
• 500m row
• wrist circles
• elbow circles 2sides
• arm circles
• over and back
• arm rotations
• triceps stretch side bends
• torso rotations
• bow and bend
• hip circles
• lying iron cross
• scorpion
• walking lunge and twist
• spiderman lunge
• walking RDL and leg swings
• Kossack
• heel-toe + drop lunge
• ankle stretch, squat knee circles, squat slides
WOD:
30 minute AMRAP:
Run 200 m
10 burpees
10 situps
Row 200 m
10 ring rows
20 step bear crawl
Ski or Bike 15 calories
10 air 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
