Dynamic Warmup:
bear crawl
inchworms with thoracic flexion x5
partner bridges x2 each
hang scap retracts x 5
beat swings x 5
Round 2 of Warmup:
side lunges (length of gym – sitting back on heels) x 2 lengths
ankle stretches against wall x 10/leg
hang scap retracts on rings x5
ring swings x 5
Lift: 5 rounds:
box squat (front rack) x 5
20 shoulder taps
WOD:
12 minute AMRAP:
10 wallballs
10 burpees
10 toes to bar/knees to elbow/ring rows
SWEAT 45 – April 26, 2024
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly