Warmup:10 Minutes
250m row
10 Dowel Pass Throughs
10 Active Shoulders (5 pronated/5 supinated
10 Ring Rows
Strength:
Supinated Bent Over Row 4×10
Tricep/Shoulder Stretch 30/30
DB Bent Over Row 3×8 (hold one dumbbell in finish position while doing all 8 reps on other side)
Palm Facing Banded Flyes 3×25 (orange bands)
WOD:3 Rounds
12/8 Calorie Row
10 Wallballs
20 KB Swings
6/4 Calorie Bike
Rest 4 minutes
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
