LA Class June 10, 2024

2nd Floor Run

10. Passthrus

10/side Dislocates

5/side Front rack stretch to squat

5/side Curtsy Lunge

10. Reverse lunge + Squat

20 Calf Raises

5/side Perfect Stretch

TABATA:

Wall sit hold

Sprawls

Strength: Every 2:30 x 5

:10 sec Barbell Back Rack Hold + Front Squats + :20 sec Barbell Front Rack Hold @ 55% 1RM Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70+% 1 RM Front Squat

Beginner: Use Double dumbbell follow to hold and tempo

Metcon: For time 13 min cap

10-9-8-7-6-5-4-3-2-1

Unbroken Front Squats (135/95)

30 Double unders per set

Scaled Double dumbbell

PENATLY

*IF YOU DROP THE BAR WITHOUT COMPLETING THE SET DO 8 lateral burpee over bar