LA Class July 16, 2025

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Goodmornings

10 Airsquats

10 V-ups 3/Side WGS

Wrist prep

Barbell Warm up

Strength: GYMNASTICS + CORE 8MIN 2 Sets of 30 sec deadhang

2 Sets of 5 Controlled Dragon Flags

2 Sets of 20 Wall facing shoulder taps

10 MIN

HOLLOW ARCH DRILL INTO

3-5 SETS

3 TIGHT KIP SWINGS TO 3 PULL UPS

PARTNER WORKOUT AMREP 15MIN

100 Wallballs (20/14)

50 Sync Medball situps

50 Hang Clean and jerk (135/95)

10 Wall walks

GO AS FAR AS POSSIBLE