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 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