Lactate Threshold
• You must wear face covering when not able to maintain 14 feet of distance & 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.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec bike
thumb down lat str
3 steps to Spiderman/leg
3 push-up to down dog cycles
3 min of ball mash/foam roll: shoulders, lats & traps
10 BB bench press
10 BB deadlifts
-3 min prep-
SOD
E2MOM for 10 min (5 rounds)
5^ Bench press
-6 min prep-
WOD
3 Rounds on the 4:00 (12 min total)
5 Deadlifts (@8 RPE)
20/14 cal Bike (50+ 8/6)
10 T2B (Mod: toes or knees to chest/hips)
–3:20 min Cap each round –
*Reduce bike calories as needed to stay under the time cap
