Warmup:
Bird dog drill with foam rollers
Hinge pattern with dowel x 5
10 kb deadlifts
10 active shoulders
hinge pattern with dowel x 5
10 kb swings
10 beat swings
hinge pattern with dowel x 5
Kettlebell figure 8’s x 10/way
10 pullups or 10 ring rows
Lift: 4 rounds:
Banded good mornings
3×20
Bent over rows
3×10
WOD:
20 minute AMRAP:
sled pull fwd/backward
10 death marches
(5/leg)
20 second plank
careoka 100 feet (inside gym)
10 beat swings
10 lunges/leg
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
