Foam roll
upper mid back, lats, erectors, (posterior chain)
Warmup:
10 minutes ascending ladder:
1 turkish getup each arm
1 shuttle run
1 beat swing
…
2 turkish getup each arm
2 shuttle run
2 beat swing
WOD:
21 dumbbell thrusters
21 overhead walking lunges with dumbbells overhead
200 m row
rest 4 minutes
15 dumbbell thrusters
15 overhead walking lunges with dumbbells overhead
200 m row
rest 3 minutes
9 dumbbell thrusters
9 overhead walking lunges with dumbbells overhead
200 m row
SWEAT 45 – May 1, 2024
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips