Warmup:
Shoulder Circuit:
-foam roll shoulders and lats
-lat stretch on ground, and pec stretch
-scorpions
-partner med ball passes x 5 different passes
Strength: 10 minutes:
Negative pullups:
4 seconds down x 6 reps
15 band face pulls
10 plate rows
WOD: 15 minute AMRAP:
Ascending ladder of:
1 lap running (inside, make a pylon circle to run laps around)
1 pull-up / ring row
1 dumbbell snatch / arm
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
