Lactate Threshold
• Please wear your mask
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec bike
1 down dog > Spiderman > pigeon
10 hanging shrugs
5 air squats to butt ball
5 WB tosses
-4 min prep-
SOD
E2MOM for 10 min: Complete all 3 exercises (5 rounds)
10 Straight leg bridges (https://www.youtube.com/watch?v=6XwHkgLzEbQ)
10 Hamstring curls (https://www.youtube.com/watch?v=2rzPcBj0MY8)
10 Reverse hyper extensions (https://www.youtube.com/watch?v=7ltEwXCnoi0)
-5 min prep-
WOD
15 min AMRAP
From 0-5 min:
1200m Bike
Then
3 Pull-ups
10 WB (20/14) (50+ 14/10) (10/9’)
*Ascend by 3 pull-ups and 5 WB after each round for the entire workout
From 5-10 min,
1200m Bike
Then
Pick up where you left off…
*Ascend by 3 & 5
From 10-15 min,
1200m Bike
Pick up where you left off until the clock reaches 15 min.
*Ascend by 3 & 5
