Warmup:
Dodgeball for 5-10 minutes!
left hand throwing
underhand throwing
right hand throwing
underhand throwing
Mobility in a circle:
5 inchworms with a pushup
5 dislocates
5 scorpions
Strength: 4 rounds:
6 bench press
12 rear delt raises
25 shoulder shrugs with medicine ball tap against the wall
WOD:
50 dumbbell thrusters
every minute stop, do 3 burpees!
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
