LA Class Dec 3,2024

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:

5 Sets ( 1 set every 3 min)

3 Back Squat @75-80% 1RM Back Squat

*Rest as needed between sets.

Every after set do

6/side KB Lateral Lunges

30 sec weighted plank hold (25/15)

Metcon 5rds for time (15 min cap)

15 Toes to bars

10 Lateral Burpee over dumbbell

5  Double Dumbbell Devils press (50/35)