Lactate Threshold
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
Keep looping through during WOD Review
Spiderman
Pigeon
Up dog
Child’s pose
Seated shoulder extension
SOD/WOD prep post WOD Review
200m bike
10 hanging shrugs
10 BB bench press
SOD
E2MOM for 10 min (5 rounds each)
Min 1: 8-10 Ab-wheel roll-outs
Min 2: 8/leg Empty BB back rack Pitcher squats
4 min WOD prep
Build to bench wt.
WOD
5 Rounds for Time of:
12 Bench press (75/55% of Bodyweight) (50+ 65/40%)
12 Ring rows (RX = legs straight and shoulders 3-4 inches off the ground)
12/10 cal Bike
