Warmup:
5 minutes:
Foam roll glutes, upper back and lats
Then 3 rounds:
Deadbugs x6
Use the foam roller to demonstrate the hinge pattern x 10/leg
(Single leg foam roller RDL)
10 banded good mornings
Lift: EMOM x12:
8 Kb Deadlifts
8 good mornings (out of the rack)
*building in weight
WOD:
“Hansen” with a twist.
3 rounds for time of:
30 KB Swings
30 Burpee
30 second plank
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
