11/10 Saturday

Lactate work every Saturday for next 4-5 weeks. Both groups can do entire workout but be aware that these wods will take roughly 90min from warmup to finish. If you don’t have that time frame that is fine just let me know so your coach can scale sets accordingly. 

Warm Up:

12-9-6
CALORIE ROW
PVC OVERHEAD SQUATS
PVC PASSTHROUGH’S

3 RDS
10 TnG Box Jumps (low ht)
1 SPRINT TO WALL AND BACK

Fitness/XFitSport

5 x 25 sec Row near ALL OUT (i.e. 97%), 4 min b.t

+

10 min

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4 x 250m Row @ 95-97%, rest 5 min b.t

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10 min

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5 sets @ 85-90% effort:

30 sec Burpees

30 sec Box Jumps – 24/20″ – step down

30 sec KBS – 16kg

90 sec recovery

*Again, this workout will be from 10am-11:30am. If you only have the 1hour time frame that is fine! There are many ways I can scale this to get you out of gym in time and still make a very good workout** Enjoy :)