(Practice / Lactate Threshold)
WOD Review: 8 min
Then group warm up all together: 1 indoor jog, 15-20 single-unders, lateral banded walk one pole, 10 banded air squats, lateral walk back, 10 air squats, 30 sec BB front rack stretch, 8-10 BB power cleans, 10 hanging shrugs, 5-10 kipping knees to chest
For the lateral walk bands at knees, but for the air squats – put bands just under knees.
SOD
3 x 10^ Back squats & banded mobility work in between upper and lower body as needed)
One example: https://www.youtube.com/watch?v=W_llg8YcgFk
WOD
AMRAP 15:
30 Double unders (Mod & Fitness 60 singles)
15 Power cleans (115/80) (50+75/55) (Fitness RKBS)
30 Double unders
15 Toes to bar (Mod / Fitness: knees to chest)
