(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB back squats, 10 hanging reverse shrugs, and 5 BB thrusters
SOD
4 x 5^ Pitcher Squats/Leg AND 4 x 10-15 Single-leg physio-ball hamstring curls (18 min)
WOD
100 Double Under Buy-in (min 10 Dub attempts)
Then 5 Rounds of:
15 Toes to Bar
15 Box Jumps (24/20)
100 Double Under Buy-out (min 10 Dub attempts)
