(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, 5 reverse step lunges/leg, 8 BB thrusters
SOD
Four Sets of: (20 min)
BB Front Rack Alternating Reverse Lunge x 8-10 reps/leg
Rest 60 seconds
Pendlay Rows x 8-15 reps (same bar as lunges / if light bar for rows, do higher reps)
Rest 60 seconds
WOD
EMOM x 10:
10 Thrusters (95/65)
2 Bar Facing Burpees
3 Regular Burpees
*Reduce the number of thrusters if you are not able to complete all 15 reps in the minute
