LA Class July 22,2026

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat-cows

10 Fire hydrants

10 Good mornings

10 Air squats

10 V-ups 3/Side WGS

Wrist prep

Functional Body Building:

3 Sets E2MOM x 3 12 Dumbbell Hipthrust (50/35)

12 Alternating Gorilla Rows (12-16kg)

3 Sets E2MOM x 3

8-10 Strict toes to bars

12 Alternating Plank Dumbbell Drags (50/35)

Partner Conditioning: 4RDS TOTAL

3MIN AMRAP

7 Thrusters (65/45)

7 Lateral Burpees over bar

Partner 2: (CHOOSE 1 MACHINE) 3MIN CAP

30/24 Assault bike or 24/20 Echo bike

1500m/1200m Bike Erg

36/30 Calorie Row Or Ski

1MIN REST THEN REPEAT

FLOW:

PARTNER 1 WILL START WITH THE AMRAP WHILE PARTNER 2 DOES THE 3 MIN CAP MACHINE REST 1 MIN THEN REPEAT FOR 4 ROUNDS (AKA 2RDS EACH) TOTAL CLOCK 15MIN INCLUDING THE 1 MIN REST