LA Class March 18, 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

10/side alternating Rev Lunge

30 Side to side hops

Strength:

Back Squats

(Deload)

Every 2:30 x 5

5x5 Pause Back Squat

50-60% 1RM

( 2 sec pause at the bottom every rep)

Metcon Every 3 min x 6 sets

ODD:

3rd floor run

15 Wallballs

15 Pushups

Even:

10/8 calorie bike

15 Toes to bars

10 Burpees

Scaled:

ODD:

3rd floor run

12 Wallballs

10 Pushups

Even:

8/6 calorie bike

15 Knee raises

8 Burpees