Warmup:
Minutes 1-3:
High knees on the spot x 10 seconds
Inchworm with push-up x 3
Minutes 3-6:
10 groiners
10 groiners w elbow to floor
10 groiners with elbow to floor and twist to ceiling
Minutes 6-9:
30 seconds Glute Bridges
30 seconds Glute bridge with reach
30 seconds glute marches (alternating legs)
Strength:
Landmine: 15 minutes:
Single Leg RDL x 6
Bent Over Rows x 6
THEN switch sides.
Build weight.
WOD:
21-15-9
KB Swings
Burpee box jump overs
Landmine ABS:
Russian twist x 20
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
