(Practice / Lactate Threshold 8-12 min)
Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 15 sec of hanging rev shrugs, 30 sec of PVC good mornings
SOD
4 sets of each (16 min)
8-10/arm^ DB Bent-over Single Arm Row
6-8/leg DB Single leg Romanian Deadlifts (tip overs)
WOD
4xRounds for Time:
Run 400 Meters
50 Air Squats
