Warmup:
400 m jog
With a partner or two, share 50 calories on the bike
Then:
Adductor Stretch
Spiderman w/ reach
30 seconds front rack stretch / side
30 seconds calf stretch / side
Strength:
EMOM X 15:
Front Squat x 6
Thoracic Bridge x 4
Wall Plank x 10-30 seconds
WOD: 5 rounds each:
5 FAST slamballs
1 prowler sprint 25 feet
Rest as needed
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
