LA Class Feb 25, 2024

Warm up:2 min machine

15/side Banded TKES

20 90/90 Switches

20 Alternating Deadbugs

10/side Fire hydrants

10/side Cat cows

5 downward dog to upward dog

1RD10 PVC Kang Squats

6/side PVC Lateral Lunges

6/side Pvc Back rack reverse lunge to kick ups

10 Pvc Jumping air squats

Strength

Warm up:1x8 @40-50%1RM

1x6 @60% 1RM

Every 2:30 x5

6 Back Squats @78-80% of1RM

Metcon

Every 2 min x 8 sets (20 min including Rest)

2nd Floor Run

Even: Max Double Dumbbell Burpee Deadlifts (50/35)

Odd Max Wall Balls (20/14)Rest 30 sec between sets

Scoring: Total Reps