Warm-up
2 Rounds, partner warm-up:
10 Med-ball chest passes,
Wall hip flexor mob x10/side,
10 Side to side passes,
Side adductor stretch,
10 Overhead passes,
Tactical frog x10/side
Strength
Back squat 5×7
WOD
AMRAP in 4 min:
5 Hang cleans,
5 Front squats,
5 Push press
115/85
REST 3 min
AMRAP in 4 min:
10 Pull-ups,
15 Wall-balls,
20 Double-unders
REST 3 min
AMRAP in 4 min:
10 Burpees to plate,
20 Overhead walking lunges
SWEAT 45 – April 19, 2024
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
