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
2 loop jog
3 cycles of down dog into Spiderman/leg
20 sec pigeon/leg
5 grinding air squats
5 BB back squats
-5 min prep (Build to opening weight)-
SOD
Every 90 seconds for 5 rounds (7:30 total min)
2^ Back squats (first round around 70% and build to 90ish %)
-6 min clean up and prep_
WOD
5 x 3-Minute rounds of: (19 min total)
200m Run with a medicine ball (Mod: 1 indoor walking loop farmers carry)
Max reps WB (20/14) (50+ 14/10) (10/9′)
Rest 1 min. between rounds
Score = total WB reps
