FRIDAY :
Warm up
(3 Rounds) :
– 30’’ Plank
– 30’’ Superman
– 30’’ Hollow tuck
– 1’ Rest
(3 Rounds) :
– 30’’ Shoulder tap (pushup position)
– 30’’ Glute bridge + calf raise hold
– 30’’ Hollow tuck rocks
– 1’ Rest
(3 Rounds) :
– 30’’ Handstand hold / Pikes hold
– 30’’ Thoracic bridge hold
– 30’’ Hollow rocks
– 1’ Rest
Wod : Amrap 20’
– Air squats, every 20 reps : 15 Burpees
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