(Practice / Lactate Threshold 8-12 min) (Medium Intensity Day)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
250m row
10 PVC Pass Throughs
10 PVC Good Mornings
10 Wall Squats
20 Sec/leg 45# plate calf stretch w/bent knee
SOD
EMOM 10:
Odd min: 8 Handstand Push-ups
Even min: 3 Muscle Ups (bar or ring) OR 3 strict Pull-ups and 3 strict Dips
WOD
15 min Cap of:
21-18-15-12-9-6-3 reps
Calorie Row
Burpees
American Kettlebell Swings (53/35)
