LA Class Dec 4 ,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

Burgener clean

Strength 1 Set ever 2:15

5x5 Push Press @70% 1RM

Every after set do 10 Deficit Pushups

Metcon:

18 min amrap

500/400m Row or 20/16 Cal Bike

12 Frontrack barbell lunges (95/65)

12 Push jerks

36 Double unders

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