Warmup:
5 Minute Foam Roll
Partner Med Ball Pass
Arm Bars, TGU with press
Strength:
Bench Press 5×8
Delt Stretch on Post 30/30
Seated Single Arm Sled Pull 3×8 pulls per arm
Half Kneeling Single Arm Band Row 3×25
WOD:3 Minute Amraps
10 Box Jumps
10 Ring Rows
Rest 3 Minutes
10 Slamball Walking Lunges
10 Slam Balls Over Shoulder
Rest 3 Minutes
10 Med Ball Squat Cleans
10 Dumbbell to shoulder to other shoulder to floor
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
