(Competition / Lactate Threshold)
WOD Review: 8 min
Then group warm up all together: 1 indoor loop, 10 PVC pass thru, 10 plate back flies, 10 hip bridges, 1 rope pull
hip bridge: https://www.youtube.com/watch?time_continue=2&v=-93Re0WUl_4
SOD
In 15 min 3-5 sets of:
8-10 Ring rows
10-15 GHD hip extensions
15-20 Tubing tricep kickbacks
WOD
3 Rounds:
40/32 cal Bike (Row if needed)
200m Farmer’s carry (50’s/35’s) (stay inside)
3 Rope Climbs
