Warmup:
Bird dogs with a small ball on their lumbar x5 /side
*control, re-brace each time
Ostrich walk x 20 steps
Inchworms with a push-up x 3
Lift:
6 Double KB deadlifts
(make sure thumbs are forward, so you don’t hit your fingers.)
6 bent over row/side with dumbbells
Before WOD:
High knees
Butt kickers
Side skips
WOD: 3 rounds:
“Paul Pena” with a twist:
Shuttle run (100 feet)
10 kb swings
5 burpee box jumps
Rest 3 minutes
*Record final time completed
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
