Warm Up:
Dynamic Range of Motion, focus on hips and ankles.
Strength:
Front Squat 3×12 (either building or across)
Quad stretch 30/30
RFESS 3×8 (either building or across)
KB Swings 3×25 chin height
WOD: 20 minute AMRAP @moderate pace
500m row/400m Ski/1km bike/Run 2 laps
1 length sled pull-fwd/bwd-from entrance to end of parking lot
25 Burpees
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
