Warmup: 3 rounds:
Turkish Getup with a book/kb/db X 3/arm
Straddle Stretch x 5
Long Sit Press x 10
Hollow body rocks x 10
Superman raises x 10
Gymnastics EMOM x 12:
1- HSPU
2- Cross Body V-Up’s
Explanations below:
Gymnastics EMOM x 12:
1: 5-10 reps of a Handstand Pushup Variation:
a) HSPU: If you have a home gym, and can do hspu’s, fire away (be careful with drywall! lol)
b) Pike: in a down dog, lower head to pillow, yoga mat, or soft surface and press!
c) Pushups: touch your chest to a box, or go from your feet or knees and touch your chest to the floor.
2: 12 reps of Cross Body V-Up’s
a) lay on a comfortable surface, pike up opposite arm and leg and touch as high on the leg as you can with your hand
b) option 2: tucks – same movement but bring your knee up towards your elbow
WOD:
Crazy 8’s:
8 rounds:
8 burpees
8 jump switch lunges
8 situps
Cool down:
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
