LA Class Aug 5, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

20 Alternating Deadbugs

10. Plate Squat Reach

16. Alternating Warrior Squat Reaches

5/side Perfect Stretch

10. I-Y-T

10. Slow Jeffersons Curls

Strength: Every 2min x 5

2 Tempo Back Squats + 2 Back Squats @ 60% 1 RM Back Squat

2 Tempo Back Squats + 2 Back Squats@ 65% 1 RM Back Squat

2 Tempo Back Squats + 2 Back Squats @ 70% 1 RM Back Squat

2 Tempo Back Squats + 2 Back Squats @ 70% 1 RM Back Squat 2 Tempo Back Squats + 2 Back Squats @ 75% 1 RM Back Squat

*Tempo is 3 seconds down and 2 seconds pause at the bottom of each rep.

Metcon: 5rds for time (13 min cap)

5/side single dumbbell hang squat cleans

5 Lateral burpee over dumbbell

5/side Single DB Alternating Push press (50/35)

5 Lateral Burpee over bar