Lactate Threshold
· When going indoors, you must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do 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
200m Jog
Then 3x: Down dog > Up dog > Spidermans (hold each for @ 10 sec)
20 sec/leg pigeon
SOD
E2MOM for 10 min of:
5/leg Single leg reverse stepping lunge into a single leg RDL (1 DB/KB) (https://www.youtube.com/watch?v=Wxsx1OZ-6LM)
5-8/arm Floor press (DB/KB)
*If you are using a lighter weight because of the RDL, increase the reps for the floor press or get another DB
WOD
4 rounds of: 30 secs on/30 secs off: (28 min total)
Kettlebell swings (American or Russian)
Palm-release pushups
DB/KB Goblet squats
Hollow rocks
Plank row (alt arms every 5 reps/arm)
Push press (alt arms every 5 reps/arm)
Front plank w/ 1-2” alternating toe lift-offs
Post WOD Stretch
Child’s pose and add arm under’s
Up & Down dog
Pigeon
Seated shoulder extension
