LA Class Feb 29, 2024

Warm up:

2 min machine

30 sec wall sit hold

20 90/90 Switches

20 Alternating Bird dogs

10/side Fire hydrants

10/side Cat cows

5 downward dog to upward dog

1RD

10 PVC Kang Squats

6/side PVC Lateral Lunges

6/side Pvc Back rack reverse lunge to kick ups

30 Banded Pull aparts

FBB

3 sets8/side Single DB or KB Bulgarian Split Squats (LIGHT)

12 Double Dumbbell Romanian RDL (Light)

Contrast Work:

10 Barbell High Pull (Light or empty bar)

20 Banded High Pulls (Light)

3 sets:15 Hanging Leg Raise (AS STRICT AS POSSIBLE)

8/side Single DB overhead Situps

Scoring: Checkbox

Metcon

Monostructural

E4MOM x 3

400/300m Air Runner or 3rd floor run

12/10 Cal bike

Remaining Time: Max Plank Hold

Rest 1 min between sets