LA Class Dec 11 ,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Firehydrants

10 Seal to downdog

20 wall slides

10 IYTS

10/side single arm dumbbell press

30 Banded pull aparts

FBB: runinng clock for 15 min

3 sets

10 Double dumbbell Bench press

10 Strict Pull ups or banded pull ups

100FT Farmers carry

3 sets

30 Mountain climbers

10 Hollow rocks

10 V-ups

Metcon:

FOR TIME: (10 min cap)

1000m/800m Row or 60/48 Cal bike or 5th floor run + 3nd floor run

Remaining time 75 Hand release pushups

Rest 4 min

(10 min cap)

1000m/800m Row or 60/48 Cal bike or 5th floor run + 3nd floor run

Remaining time 50 OHS (95/65)