(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: 60 sec bike or row, 20 sec plate T,V,W, 20 sec bent over plate back flies, 30 sec PVC pass thru, 20 sec PVC behind neck press, 20 sec PVC good mornings, 20 sec BB deadlifts, 5 box jumps
SOD
10, 8, 6, 4, 2 BB OHP^ AND 3 x 10 Physioball single leg hamstring curls (18 min)
WOD
3 Rounds: (16 min CAP)
500m Row
12 Deadlifts (205/145) (Masters: 155/105)
15 Box Jumps (24/20)
Post WOD
Accumulate 90 sec – 2 min of each stretch:
Pigeon (floor or elevated)
Couch
Child’s Pose
Shoulder ball mash
