Warmup:
3 rounds:
Foam roll upper mid back and lats
Kb arm bars x 5/side
Half get ups x 5/side
Lift:
3 rounds:
6 body rows supinated grip
12 lat rows with thick bands
24 grip rotations with dowel and weight on the end
WOD:
10 rounds, each for time, of:
10 ring rows
100-meter sprint
Rest 90 seconds
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