LA Class Feb 17, 2024

Warm-up: (10 min)

20/ 90/90 Hipswitch

10 Cat cows

10 Firehydrants

5/side WGS

10 Sprawls

10 alternating reverse lunges

10 Jumping Airsquats

wrist prep

Strength: WEEK 7 1 set every 3 min

4x8 Tempo backsquats 50-60%1RM

Metcon: 3rds for time 15 min cap

30 Single DB Alt Reverse Lunge (L+R=2) (50/35)

30 Alternating DB Snatch

2rd floor DB Run (BEFORE RAMP GOING TO 3RD)

DONT DROP THE DUMBBELL OVERHEAD WHILE RUNNING BE MINDFUL OF YOUR SURROUNDINGS

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