(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: jog down and back, 15 air squats, jog down and back, 5 inchworm w/push-up, skip down and back, 5 fwd lunges/leg, 10 BB front squats, 5 BB jerks
SOD
4 x 5^ BB Sumo Deadlift High Pull AND 4 x 10-12 DB Bicep Curls (18 min)
WOD
4 Rounds (15 min cap)
15 Cal bike
10 Push Jerks (135/95)
5 Front Squats (135/95)
Run 300m
Post WOD: 3 sets
8 Banded Deadbugs w/3 sec pause per leg.
