Warmup:
Bird dog drill with foam rollers
Hinge pattern with dowel x 5
10 kb deadlifts
10 active shoulders
hinge pattern with dowel x 5
10 kb swings
10 beat swings
hinge pattern with dowel x 5
Kettlebell figure 8’s x 10/way
10 pullups or 10 ring rows
Lift: 4 rounds:
Banded good mornings
3×20
Bent over rows
3×10
WOD:
20 minute AMRAP:
sled pull fwd/backward
10 death marches
(5/leg)
20 second plank
careoka 100 feet (inside gym)
10 beat swings
10 lunges/leg
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
