LA Class Feb 21, 2024

Warm up:

2 min Machine

into 2rds

20 sec wall sit hold

20 Banded Pull aparts

20 Banded Overhead Alternating Lunges

10. Banded Thrusters

15. Supermans

15. Hollowrocks

Gymnastics (5 ROUNDS FOR QUALITY) (15 min )

5 Rounds

5 Strict Toes to bars

5 Strict Pull ups

Then 2rds

20 Ring Rows

20 Strict Pushups

Metcon: (16 min Cap)

40 Dumbbell Step ups (50/35) (24/20)

40 Alternating Front Rack Lunges (95/65)

40 Dumbbell Step ups (50/35) (24/20)

40 Thrusters (95/65)

Every 4 min starting from 0 2nd floor run