Warmup:
10 minute foam roll
3 rounds:
30 seconds / side front rack stretch w/ band
30 seconds/ side ankle stretch with band + rubber plate
Time under tension goblet squats to work position & neutral spine
EMOM x 12:
6 Thrusters
6 Ring Rows
6/8 Cal Ski
Partner WOD:
10 strict pullups
25 thrusters
1000 m row
25 thrusters
10 strict pullups
*Split reps however you’d like
*Only one partner works at a time
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