(Lactate Threshold)
WOD Review then warm up all together: 200m jog, 10 leg swings, 10 PVC good mornings, 10 hanging shrugs, 5 kb deadlifts, 5 RKBS, 5 mini kips, 5 push-up to down dog
SOD
EMOM for 10 min:
Min 1: 2 pole lateral leg band (ankle) walk / per leg
Min 2: 15 banded air squats (under knee caps)
WOD
“Helen” 3 Rounds for time:
400m Run (sub 1000m bike)
21 AKBS (53/35) (Mod: 35/25)
12 Pull-ups (Mod: bands)
Gymnastics (6:30)
Strength Work:
4×3- 5 Strict Tempo Pull-ups
4×5 – Bench Shoot Throughs
WOD
4 RFT
10 SA DB Squat Cleans (50/35)
10 SA DB Push Press
250m Row
