Warmup:
Walking Careoka
High Knees
Butt Kickers
Spiderman
1 length walking lunges with a twist
10 groiners
10 pigeons
10 glute bridges with 3 second hold @ top
10 dowel passes
10 active shoulders
AEMOM x 10:
Deadlift x 8
Strict pullup x 5
WOD:
10 minutes Shuttle Runs (easy – moderate)
10 minute AMRAP: (high intensity)
7 wallballs
7 kb swings
7 pushups
7 slamballs cleans over the shoulder
10 minute shuttle runs (easy – moderate)
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
