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
Skill Session:
Pull-ups
start with hollow body/ supermans 2 rounds 5/side
beat swings
bands if needed
Rowing Technique
WOD:
Helen
3 rounds for time of:
Row 400 m
21 kb swings
12 pull-ups
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