Foam roll for 10 minutes
In a circle:
10 goblet squats
Ankle stretches on kb
10 reverse lunge with a twist
10 kb swings
10 lunges with elbow to ankle
10 squat (reach up to ceiling)
In a pushup position:
scap retracts and protractions
5 inchworms with downward dog in between
Burgener Warmup
WOD:
12 minutes:
7 box jumps
7 hand release pushups
7 hang snatch
7 ring rows/pullups
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