Lactate Threshold
WOD Review then warm up all together: 1 indoor loop, 10 leg swings/leg, 10 hanging shrugs, 3 push-up to own dog, 5 BB strict press, 5 BB PP, 3 step-ups/leg, 5 low RKBS
SOD
In 15 minutes, complete 3-4 sets of:
4 pole Waiters carry/arm
10-15 GHD back extensions
6/side single-leg cone touches (https://www.google.com/search?client=firefox-b-1-d&q=cone+touches+balance+drill#kpvalbx=_P2IrXr3WJMTV5gLB0I3oBQ25)
WOD
(15 min cap)
21-15-9 of:
WB (20/14) (50+ 14/10) (10/9’)
Pull-up (Mod: Bands)
Push press (115/75) (50+ 75/55)
Box jumps (24/20) (50+ 20/16: jump or step)
RKBS (53/35) (50+ 35/25)
