(Practice / Lactate Threshold 8-12 min)
Warm-up: 500m Row (3-4 min)
SOD & WOD Review
WOD Movements Preparation: 5-7 min
10 BB Bench Press
10 BB Deadlifts
Ball mash: chest, shoulders, glutes and hamstrings
Add weight to bench and deadlifts
SOD
4 x 5 @ 70-80% Bench Press AND 4 x 3 @ 70-80% Deadlift (20 min)
WOD
AMRAP 10 minutes of:
10 American KB Swings (53/35)
10 V-ups
10 Forward plate hop-ups (45)
*Increase reps by 2 each round
Post WOD: Band work 5 min
