LA Class Dec 7, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 jeffersons curl bodyweight

20 calf raises

Saturday: (12 min)

4x6 Elevated Feet clean grip deadlift (60-65%)

Every after set do 10/side pall off presses

Metcon: 6 rounds for time (PARTNER 20 min cap)

400m Medball run (1 Ball only switch as needed)

20 Russian Kettlebell swings (24/16kg)

20 Pushups

10 Deadlifts (275/185)

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