Junkyard dog warmup:
Start with people on the ground and their partner has to jump over their arms and their body for 5 rounds each.
Core brace 5 rounds of 5/5
Strength:
RDL
4×12
Alternating with heavy sled pulls 1 length forward, 1 length backward
WOD: (20 minutes)
EMOM: 4 rounds:
6 shuttle sprints
6 deadlifts
20 air squats to a ball
30 second plank
10 death marches
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