Warmup:
Hip flexor stretch x 1 minute / side
Glute stretch against wall x 2 minute/side
Bretzel x 2/side
Bear crawl
Inchworms without pushup
Knee up, lunge
Birdfeeders
Lift: 5 rounds:
Front Squat x 5
Alternating with:
Lat stretch 30 seconds/side
WOD:
15 dumbbell thrusters
15 overhead walking lunges with dumbbells overhead
200 m row
rest 3 minutes
9 dumbbell thrusters
9 overhead walking lunges with dumbbells overhead
200 m row
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
