Warmup:
3 minutes bike
3 minutes ski erg
3 minutes rowing
Then, Dynamic Mobility:
shoulder circles
tricep reach
t-spine twist
bow and bend
stretch for t-spine against wall
Skill & Strength work:
3 rounds:
-10 strict dumbbell presses
-10 beat swings
alternating with:
beat swings: core swings, shoulder & core, and then knees up swings
-10 band pull aparts
WOD:
“11.5”
12-9-6
power cleans
toes to bar / knees to elbow / hanging leg raises
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
