LA Class March 10, 2024

Warm up:

2 min machine

15/side Banded TKES

20 90/90 Switches

20 Alternating Bird dogs

10/side Fire hydrants

10/side Cat cows

5 downward dog to upward dog

30 Sec wall sit hold

1RD

15 Jumping Air Squats

15. Glute Bridges

20 Alternating V- ups

Strength: Warm up:

1x8 @40-50%1RM

1x6 @60% 1RM

1x4 @70-80%1RM

Every 2min x 6 sets

2 Back Squats at 85-90% (NO MISS REPS)

IF YOU DONT FEEL GOOD 100% 1RM x .9 = Base RM weight

Example 1RM (200 x .9 = 180 1RM for today)

180 x .80% = 144

Metcon; 5 Rounds for time ( 15 min cap )

15. Russian Kettlebell Swings (24/20)

15. Wallballs (20/14)

15 Toes to bars