Warmup:
3 Rounds
250m row
50ft walking lunge-25 fwd/25bwd
10 Dowel Hinges
50ft High bear crawl-25fwd/25bwd
Strength:
Deadlift 3×12
Pigeon 30/30
Landmine RDL 3×8/side
3×25 Hip Thrust (shoulders on bench)
Wod:Partner Chipper-one working at a time
60 Calories
50 Double Unders
40 Wallballs
30 Box Jump Overs
20 Pullups
10 Shuttle Runs-entrance gate down to wall
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
