LA Class Dec 17,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Fire Hydrants

10 Seal to downdog

10 IYTS

30 sec wall sit hold

30 Banded pull aparts

10 Kip swings

10 Juping airsquats

Strength: WK 3

10 Sets (Every 1:45)

3 Front Squats

Start at 55% Increase load up to 80% every 2 sets

Metcon:

Amrap 14 min

10 V-ups

5 Hang Squats Cleans (115/75)

10 Pull ups

5 Shoulder to overhead

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