LA Class July 29,2026

Louie Fredric Chuaquico
1 day ago
1 min read

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

FBB/Gymnastics: (12-15 MIN RUNNING CLOCK)

3 Sets

1 min Max Strict pull ups /Banded if hard

1 min max dumbbell farmer's hold

REST 1 min between sets

Accessory: 3 Sets

4 Dragon Flags

https://www.youtube.com/watch?v=MvEfdPOyX1E

8 Pushups + with Renegade Rows

https://www.youtube.com/watch?v=Ws_Uw1fybx0

Rest 1 min between sets

Conditioning: 1RD 14MIN CAP

60 American Kettlebell Swings (24/16kg)

30 Thrusters (75/55)

1000m/800m Row/Ski or 4000m/3200m Bike Erg or 800m/600m Run

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