Warmup:
50 ft bear crawl
50 ft alternating lunge with elbow reach and rotate
50 ft inchworm + broad jump
10 hip oscillations / direction (in a lunge)
10 quadruped rockbacks with neutral spine
Share 60 calories on the bike alternating every 10 with a partner or 2
Strength:
Every 2 minutes for 5 sets, complete this as an unbroken set:
RDL x 6
Bent Over Rows x 6
Deadlift x 6
WOD:
Kelly mashup
2 rounds for time of:
30 shuttle runs
30 box jumps
30 wallballs
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
