Monday
Warmup:
Dynamic Range of Motion (focus on hips/ankles/hamstrings)
Strength:
Deadlift 5×8
Half Kneeling Hip stretch 30/30
Weighted Hip Hikers 3×8
Hamstring Curl 3×25
WOD: Partner Wod
Run 800m as a team
50 Overhead Squats while partner holds plank (hands not elbows)
25 synchronized burpees
Run 400m as a team
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
