Warm-up
12 minutes:
4x Hip flow (2/side)
8-10 Banded good morning
20-30 seconds Goblet squat hold
10 Kneeling to squat bottom
Strength
20 minutes:
5 Goblet/Weighted Squat @25X1
10 Explosive Bulgarian split squat / side
30-seconds/side single-leg balance work
1-minute Active recovery (Machine/air jog/skips)
*OR*
Build to heavy 5 Back squat
WOD
3 minutes on, 1 minute off x 4 Sets
1. 6/side Dumbell hang power clean, 12 Overhead Weighted situps
2. 6/6 Pistols, 12 Couch back raises
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
