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Tuesday, April 26, 2022

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Lactate Threshold

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together 2x

20 jump rope

5 push-ups to down dogs

10 PVC pass thru

:30/arm PVC chicken stretch (external rotation) ( https://www.youtube.com/watch?v=_zMxXpvjZ_0)

5 body wt bench split squats

5 bent legged prone hip extensions

-3 min prep-

SOD

EMOM for 10 min (5 Alt Rounds)

Odd min: 5 wt’d Bulgarian split squats (https://www.youtube.com/watch?v=7Aqeb8UHl4k&t=3s)

Even min: 10-12 Bent legged prone hip extensions (https://www.youtube.com/watch?v=yOAUro9x938)

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

For time:

20-16-12-8-4 of Hang power cleans (115/75) (50+ 75/55)

4-8-12-16-20 of DB Box step ups (total) (50/35 & 24/20”) (50+ 35/20 & 20/16”)

*20 DUs after each round (Mod: 20 Penguin hops or 35 singles)

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