LA Class Dec 10,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10 Glutebridge with 10 sec hold on top

10 Seal to downdog

10 IYTS

30 sec wall sit hold

30 Banded pull aparts

10 Kip swings

10 Juping airsquats

Strength: WK 2

5 Sets

5 Front Squats @70%1RM FS

Every after set

6/side KB Reverse lunge (24/16)

30 sec weighted plank hold rest remaining time

Metcon: (15 min cap)

9-15–21

Front Squats (115/75)

Handstand pushups

Pull ups

Scaling option:

9-15-21

DB Front Squats (35/20)

Deficit Pushups

Every after set 20 ringrows