LA Class July 14, 2026

Louie Fredric Chuaquico
Jul 13
1 min read

Warm-up: (10 min)

20/ 90/90 Hipswitch

20 Alternating Plank Reach

10/side Tspine extensions

10 Kang Squats

10 IYTS

10 Lying floor angels (FACE DOWN)

30 Pull-aparts

30 Sec Latt stretch on the wall

Strength: Pushpress E2MOM x 5

5 Sets of 5 Reps at RPE 7

Every after set

Do 20m Double Dumbbell overhead walks

Conditioning: (15 min cap)

21-15-9-6-3

Calorie Row or Ski or Cal bike

Deadlifts (185/125)

Alternating DB Snatch (50/35)

FOR BIKE ERG (15 min cap)

800-600-400-200-100

LAST OPTION AIR RUNNER (15 min cap)

400-300-200-100-50m

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