Warmup:
10 rounds of rowing 30 on, 30 off
3 rounds:
(Focus on t-spine extension)
Foam roll upper back
Plank to downward dog (nose to floor)
Wall hinge x 10
Lat stretch x 30 seconds/side
WOD:
Stations:
EMOM: 4 rounds:
3-6 strict pull-ups or ring rows
30 second wall sits
10 situps
10 renegade rows (5/side)
5-10 calories ski erg
Bear crawl (30 seconds tops
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
