LA Class Feb 22, 2024

Warm up:

4th Floor run or 300m Assault

2rds

5/side Knee hug to RDL

10. Scapula pushups + 10 Shoulder taps

20 Cross Chest swings

FBB 3 sets Each (20 min running clock)

10 Double Dumbbell Bench press (50/35)

15 Plyo pushups

3 sets

12 Seated Hang Clean to Press (25/15)

30 Seated banded pull aparts

3 sets

15 Pvc Hollow Rocks

30 High Arc Russian Twist

Metcon

6 min Cap

1000m/800 Row

Remaining time: Max Alternating V-ups

Rest 2 min

6 min

50/40 Cal bike

Remaining Time:Max Shuttle Runs