Warmup:
Running drills
Then:
3 rounds:
Technique practice + mobility:
Dowel dislocates
Dowel inlocates
Hollow body rocks x 5
Superman holds x 20 seconds
Active shoulders
x 2 rounds
5 core beat swings
5 ‘shoulder’ beat swings
WOD:
400m Run (2 laps)
4 minutes rest
1 Minute Max Calories, Row
4 minutes rest
1 Minute Max Calories, Assault Bike
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