Warmup:
Foam Roll 10 minutes
Mobility: 2 rounds:
10 alternating pigeons
10 alternating groiners
10 lunges with a twist
10 dislocates
10 scorpions
Stretching:
modified pigeon stretch
90/90 quad stretch against wall
Lift:
5 rounds:
back squat x 5
wall ball x 10
WOD:
8 minute AMRAP:
Row 25 calories
100 double-unders
50 walking lunges
rest 4 minutes
Then… 3 rounds, for time:
row 10 calories
10 overhead squats
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
