Lactate Threshold
You must wear face covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
100m jog out
100m skip back
30 sec down dog
30 sec Spidermans/side
30 sec pigeon/leg
SOD prep
2-3 DB reps/side
SOD
EMOM for 10 minutes (5 rounds of each)
Odd min: 8-10 DB Bent-over rows/side Even min: 8-10 DB floor press/side
2-3 min Rest and Prep
WOD
21-18-15-12-9-6-3 reps for time of:
DB/KB Goblet squats
Butterfly Sit-ups
Post WOD Stretch
Coach’s choice
