Warmup:
8 minute AMRAP: (can extend this to 12 mins if you have the time ;))
6 plank shoulder taps
12 Heiden jumps
6 up downs (burpee no push-up)
12 alt. reverse lunges (6/leg)
Backpack or Weight Vest WOD!
Put some THINGS in a backpack and let’s get moving!
You can also use a KB or a DB if you have either one!
5 rounds for time:
20 backpack kb swings
20 bent over rows with bp
20 goblet squats with bp
Core Circuit:
3 sets:
30 sec on 10 sec off
1- Situps
2- Plank + Leg Jumps in and Out
3- Side Plank Rotations
4- Other Side
4- Mountain Climber
1 min rest between sets
Cool down:
Brought to you by Mobility MVMNT
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
