LA Class Jan 11, 2024

Warm-up:

500/400m Row or Ski

1 Round

20 90/90 Hip Stretch

10 Scap pushups

20 Plank shoulder taps

10 Squat hold press to overhead

10 Plate Ground to overhead

10 Airsquats + 5 Jumping Air squats

Strength: WEEK 1

E2MOM X 3

3 Sets 10 Reps

Strict Press 50%1RM

Every after set:

100FT Farmers carry (AS HEAVY AS POSSIBLE)

30 Banded pull-apart

Chip and Dale

Metcon Partner workout: (21 min cap)

200 Wall Balls for Time (1 partner works at a time, other hold handstand against wall)

*Every 3:00 starting at 0:00 3rd floor run

*DUMBBELL OVERHEAD IF NO HS HOLD