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
200m Jog
Then 3x: Down dog > Up dog > Spidermans (hold each for @ 10 sec)
20 sec/leg pigeon
SOD
E2MOM for 10 min (5 rounds)
5/arm Half kneeling DB Strict OHP
15 Elevated glute bridges (Heels on wall with bent knees) (https://www.youtube.com/watch?v=AJmROVEXi4I)
WOD
14 min AMRAP
10 American kettlebell swings
10/7 Hand release pushups
10 Goblet squats
10 V-ups
Post WOD Stretch
Child’s pose and add arm under’s
Up & Down dog
Pigeon
Seated hamstring
Side quad
Seated shoulder extension
