LA Class Aug 26,2026

Louie Fredric Chuaquico
11 minutes ago
1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat-cows

10 Fire hydrants

10 Good mornings

10 Air squats

10 V-ups 3/Side WGS

Wrist prep

FBB: TEMPO 4 SETS

5 Tempo Strict or banded pull-ups ( FAST PULL, 2 SEC DOWN, 1 SEC PAUSE)

8 Tempo Barbell Rows (95/65)

30 Sec weighted plank hold

Core: 2 Sets 1 SET EVERY 2:30

15 Weighted Leg Raises

https://www.youtube.com/shorts/vZEzTtRIV48

30 Weighted Russian Twists 25/15 Plate

Conditioning: (15 min cap)

5-4-3-2-1

Clusters (155/105)

15-12-9-6-3

Lateral Burpee over bar

10/8 Calorie Bike or 500/400m Bike Erg

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