Warmup:
Partner Warmup: 2 rounds:
20 med ball chest passes with squat in between (squat and throw) (10 each)
20 med ball kb swing throws
20 partner wallballs
10 groiners each
10 pigeons each
10 tricep side bends
10 wide-stance squats
1 lap jogging
Strength: 5 rounds:
20 second plank
10 banded good mornings
10 sumo deadlifts with KB
1 farmers carry with new axel bars
WOD: Alternate with partner (you do the round of 15, they do round of 15, you do 12…)
15-12-9-6
KB Deadlifts
Shuttle Runs
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
