Warmup:
5 rounds:
10 dowel passes
5 active shoulder hang
5 Hinge against wall (shoulder opener)
5 relax to hollow’s
Technique:
Pull-Up Practice
X 10-15 minutes
With box:
2 x 5: Beat swings
2 x 5: Beat swing + Chin over bar
Without box:
2 x 5: Banded pullups
WOD:
Stations: 3 rounds:
30 seconds on, 30 seconds rest:
Ski Erg Calories
Russian Dips
Strict Leg Lifts
Hollow Body Rocks
Plate shrugs
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