LA Class April 4, 2024

Warm up:

10. Calorie Machine

2RDS

20 Banded Supinated Pull aparts

10/side Wind wills

10. Body weight IYTS

10 Floor Snow angels

FBB (15-20 min)

3 Sets

5 Negative Chin ups (2 sec down) or Jumping Negative

10 Supinated Barbell Rows (95/65)

50FT Bottoms up Carry

3 sets

6/side Single Arm Ring rows

12 Alternating gorilla rows (KB) (16/12 KG)1

2 Seated Banded Rows

3 sets

20 Plate Russian twist (15/10) (L+R =2)

20 Plate Crunches

Scoring:

Monostructural (ROW CONDITIONING)

2K Row for time. (10 min cap)

DO THIS BY HEATS