Warm-up What you need: Yoga mat
3 Rounds:
12 Scap pushups
30s Shoulder rotation
7 Ground to FLR
30s Arm forward/backward swing
2 Full circle rotation from Pushups position
30s German arm swing
Strength What you need: Weight (backpack?) or band to scale up your HR push-ups, Wall to hold a handstand on, 1 or 2 DBs, Bench/Table/Chair
20-minute Circuit:
5 to 10 Weighted Hand release pushups
20-30s Handstand hold
10 Single-arm curl + Press @Db/Kb/Backpack
20-30s Weight transfer on HS position
10 to 20 Bench/table/chairs dips
20-30s Elbow taps on HS Position
*Option B/C can build a pause Bench press @Dbs/barbell through rounds (for the 1st exercise)
WOD What you need: Skipping rope, KB/DB or backpack
Amrap 16’:
32 Double-unders
24 Russian swings @Kb/Backpack
16 Hand release burpees
8 Turkish get-ups @Kb/Backpack
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
