LA Class Feb 19, 2024

Warm up:

2 min machine

20 90/90 Switches

20 Alternating Deadbugs

10/side Fire hydrants

10/side Cat cows

5 downward dog to upward dog

10. Pvc Passthrus

10. Pvc Dislocates

10. Pvc kang squats

10. Pvc Lat stretches

5/side Pvc Front rack squats with 5 sec hold at the bottom

Back Squat

Warm up:1x8 @40-50%1RM1x4 @50-60%

Working Set (Every 3 min x 4)

4x8 Backsquats at 70-75% of 1RM

Every after set:10 Plate Hug Straight legged situps (15/10)

EMOM x 15 ( For max Reps)

Min 1: Max Calorie Bike

Min 2: Max Hang power Cleans (115/75)

Min 3: Max Lateral Burpee Over Bar

*GOAL FOR THE BIKE 10-12 For echo 15 for Assault*

GRAB A WHITE BOARD WRITE DOWN TOTAL REPS