Warmup:
Foam roll upper back, shoulders, lats, triceps, pecs, quads.
Shoulder & Hip Mobility Circuit:
Wrist Circles
Elbow Circles
Shoulder circles
T-Spine twists
Active shoulder hang
Leg up, knee grab, reverse lunge + twist
Pigeons
Groiners
Ankle Stretch
Strict Pullups:
8 sets of 3 reps
Alternating with:
12 band face pulls
WOD:
Partner FRAN!
21-15-9
Thrusters
Pullups
*Partner does 21 thrusters, you do 21 thrusters, partner does 21 pullups, you do 21 pullups…
+
Rest 5 minutes
+
1000 m row cool down row
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
