Warmup:
Dynamic ROM:
Arm Circles
Elbow Circles
Wrist Circles
Tricep side bend
Bend and bow
Groiners
Iron Cross
Scorpions
Side Lunges
FWD Lunge + twist
10 shuttle runs (entire length of gym)
Skill:
KB Snatch Technique
WOD:
4 rounds:
30 second on, 30 second rest:
KB or DB snatch
Rest
Ski Erg
Rest
Walking Lunges
Rest
Plank
Rest
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
