(Lactate Threshold)
WOD Review then warm up all together: 60 sec bike, 10 PVC pass thru, standing skin the cat, 10 PVC good mornings, 5 DB deads/arm, 2 snatches/arm, 3 box ste-ups/leg
SOD
In 20 min, complete 4 sets of:
8-10 Bench press
10-15 Tubing chest flies (medium to heavy)
15-20 Tubing back flies (light to medium)
WOD
8 min AMRAP
12 Alt DB Snatches (total) (50/35) (50+ 35/20)
10 Alt DB Box step-ups (total) (24/20) (50+ 20/16)
8/6 Cal Bike
