Warmup:
3 minutes EASY shuttle runs
Then…
foam roll lats and back
stretch pecs and delts
standing W’s with shoulders
standing T’s with shoulders
overhead mobility with bar
spidermans
modified pigeon with external reach
Strength:
6 minute AEMOM:
15 Russian KB Swings
10 Hip Hikers (5/side)
WOD:
Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of: 9 deadlifts
12 push-ups
15 box jumps
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
