LA Class July 19, 2024

Warm up:

10. Cal machine

20 90/90 Switches

20 Plate overhead alternating Lunges

20. Plate Hops

5/side Perfect Stretch

10. I-Y-T

10. Slow Jeffersons Curls

20/sec per side single leg wall sit hold

Strength: (10 min )

10 Minutes (Every minute on the minute)

Min 1: 1 Back Squat @ 60% 1RM Back Squat

Min 2: 1 Back Squat @ 65% 1RM Back Squat

Min 3: 1 Back Squat @ 70% 1RM Back Squat

Min 4: 1 Back Squat @ 75% 1RM Back Squat

Min 5: 1 Back Squat @ 80% 1RM Back Squat

Min 6: 1 Back Squat @ 85% 1RM Back Squat

Min 7: 1 Back Squat @ 88% 1RM Back Squat

Min 8: 1 Back Squat @ 90% 1RM Back Squat

Min 9: 1 Back Squat @ 93% 1RM Back Squat

Min 10: 1 Back Squat @ 93+% 1RM Back Squat

Metcon: 13 min cap

For time

75 Russian kettlebell Swings (24/16kg)

50 Back Rack Alternating Forward lunges 95/65)

25 Shoulder to overhead (95/65)