Warm – up
2 rounds: 20s each
heels + toes
hip circles
pogo jumps
+
2 rounds: 20s each
heel and toe walk
reverse lunge knee drive
side shuffles
+
2 rounds: 20s each
knee hug and reverse lunge stretch
sweepers
fast feet, high knee and butt kickers
30s WORK/15s Rest: 4 rounds each
1. shuttle runs (outside)
2. medicine ball cleans
3. row
4. medicine ball sit ups
5. plank shoulder taps
SWEAT 45 – April 24, 2024
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
