Lactate Threshold (8:30am will be the first class today)
WOD Review then warm up all together: 2x: 1 indoor loop, 3 inchworm walkouts w/ pushup, 5 hanging shrugs, 15 sec thumb down lat str, 10 BB OHP, 10 BB bicep curls
SOD
In 15 minutes, complete 3-5 sets of:
8^/side Half kneeling bottom’s up KB press (https://www.youtube.com/watch?v=0ZdWmGu_skA)
8-10^/side DB single arm bent over back row
15 Side plank pulses / side (https://www.youtube.com/watch?v=9TeMXXLiXv4)
WOD prep
4 min to build to bench press weight
WOD
For time:
10, 9, 8,…1 Bench press (Body weight/75%) (50+ 75/50% BW)
1, 2, 3, ….10 BB Bicep curls (75/45)
180m Run after each bicep curl set (all left turns) (finish on the run)
