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Tuesday, March 31, 2020

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Lactate Threshold

Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)

If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)

Warm-up: (on your own before Zoom begins)

5 arm circle each dir

5 empty hands TVWQB

3 step to Spiderman

3 push-up to down dog

SOD

EMOM x 10 min

Ex 1: 5-10 Weighted push-ups (use a heavy backpack) (https://www.youtube.com/watch?v=ATfHICdsrvw)

Ex 2: 5/leg Weighted pitcher squats (use the same backpack) OR Standing split squats

-2 min rest-

WOD

12 min AMRAP of:

10 Walkouts (https://www.youtube.com/watch?v=pU09EaAJYY4)

10 Alt Weighted step-ups (total)

10 Plate/Backpack ground to overhead (https://www.youtube.com/watch?v=FNMjBgzMYOI)

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