Thursday, November 29, 2018

CFIS Logo.png

(Competition / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 1 indoor loop, 10 PVC pass thru, 10 plate back flies, 10 hip bridges, 1 rope pull
hip bridge: https://www.youtube.com/watch?time_continue=2&v=-93Re0WUl_4

SOD

In 15 min 3-5 sets of:
8-10 Ring rows
10-15 GHD hip extensions
15-20 Tubing tricep kickbacks

WOD

3 Rounds:
40/32 cal Bike (Row if needed)
200m Farmer’s carry (50’s/35’s) (stay inside)
3 Rope Climbs