LA Class Aug 17, 2026

Louie Fredric Chuaquico
4 hours ago
1 min read

Warm-up: (8 min)

10/8 cal machine or 200m Run

1RD

90/90 Hip Switch

10/Side Kneeling Knees over toes

10 Alternating Warrior Squats

10 Glute bridge with 10 Seconds hold

10 Pass thrus

10 Dislocates

10 OHS

New Cycle: WEEK 3

3 Sets Every 3:30

12 Back Rack Forward Lunges RPE 6

Every after set

12 Elevated Goblet Squats ON 25lbs Plate KB 24/16kg or 50/35 DB

Conditioning: (SPRINT)

21-15-9

Calorie Assault bike or Echo bike

9-6-3

Squat cleans (135/95)

SUB:

27-21-15

Calorie Row/Ski/Bike Erg

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