LA Class Dec 17, 2025

Louie Fredric Chuaquico
10 hours ago
1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Good mornings

10 Airsquats

10 V-ups 3/Side WGS

Wrist prep

Gymnastics: EMOM x 12

Min 1: 6-10 Assisted Banded Pullups or 5 Strict Pull ups

Min 2: 10-15 Hand Release pushups

Min 3: 15-20 Sec parallete hold or Box tuck or Lsit hold

Conditioning partner: (ALL SHARED)

2RDS (18 min cap)

50/40 Cal Bike

50 Pull ups or Ring Rows

30 Thrusters (115/75)

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