LA Class July 30, 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 + FBB (15 min cap) 2 Sets of 6 Tempo Banded Pull ups (Fast Pull 2 sec going down)

2 sets of 10 Tempo Double Dumbbell Rows (Fast pull 2 sec going down)

2 sets of 20 Hollow rocks

REMAINING TIME WEEK 4 OF PULL UPS PRACTICE BEFORE WE PROGRESS

Conditioning:

Amrap 8 min

3 Pull ups

6 Thrusters

9 Barfacing burpees

REST 2 min

then 2 min to finish

TOTAL REPS OF FIRST PART (8 min cap)