(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: 30 sec bike, 30 sec row, 5 TVWQ, then 3 rounds of: 10 BB bench press, 5 hanging shrugs, 5 low RKBS
SOD
5 x 5^ Bench press & 3 x 5^ Chin-ups (Mod: 3 x 2 Negatives)
WOD
5 Rounds for time under a 12 min cap
15 Russian KB Swings (70/53) (50+ 45/26)
15 cal Bike or Row (50+ 10 cal)
Post WOD: 3 Rounds: Not for time
30 sec Wall squat hold
15 Half-kneeling banded/tubing rotations each side
30 sec Side plank each side
Rest as needed between sets
