Warmup:
Minutes 1-3:
10 jumping jacks
5 ring rows
Minutes 3-6:
5/10 calories on the bike or ski erg
Minutes 6-9:
10 groiners + 5 air squats
Workout Prep:
Get set up for workout, go over battle ropes, difference between pullups and chinups. Set up bands or boxes for pullups.
WOD:
30 minutes easy:
30 calories ski
5 strict chinups
10 second hollow body hold + 10 second hollow body rocks
20 battle rope swings straight up and down (alternating)
30 walking lunges
30 shuttle runs
5 strict pullups
10 second front plank, 10 second each side plank
20 battle rope jumping jacks
30 box step ups (alternating legs)
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
