Warmup:
Dowel dislocates
Dowel inlocates
Hollow body rocks x 5
Superman holds x 20 seconds
Active shoulders
x 2 rounds
5 core beat swings
5 ‘shoulder’ beat swings
3-5 rounds: *Take your time and be gentle on your shoulders. Small, gentle, fluid movements.*
1 scap retract, 3 strict ring rows or pull-ups (can be done with a band)
10-30 second hold with excellent shoulder position (scapula engaged, not pulling with elbows)
5 second chin–over-bar hold
hollow body crunches x 5
Partner WOD!
Alternate rounds. 20 minute AMRAP:
50 double-unders
15 dumbbell squat cleans
15 burpees
SWEAT 45 – April 26, 2024
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
