(Competition / Lactate Threshold 8-12 min)
Group 5 min warm-up (all together): 2 minutes of rowing together, 10 seconds of push-ups, 10 Plate T,V,W each, 15-20 sec handstand hold, 5 box step-ups per leg
SOD
Bench Press (15 min)
10 – 8 – 6 – 4 – 2 (build to a heavyish double)
Rest 2-3 minutes between sets
WOD
2 Rounds for Time:
10 Handstand Push-ups
15 Deadlifts (225/155)
25 Box Jumps (24/20)
30 Plate G2OH (45/25)
