LA Class March 26, 2024

Warm-up: (10 min)

2 min maching

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Goodmornings

10 Alternating Reverse lunge

10 Airsquats 3/Side WGS

30 Banded pull aparts

Strength: 1 set every 3 min Thrusters

4x8 at 60-70% or 5-10lbs heavier than last week

Metcon:

10 rounds (17 min cap)

20 double unders x2 singles

3 Squat Snatches (135/95)

1 Bar muscle up

Scaled

-3 Chest to bars

-3 Pull ups

-5 Ring rows

Recent Posts

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...

METCON: For Time: 7-5-3 Wall Facing Strict Handstand Push Up 1-1-1 Legless Rope Climb -rest 3 minutes- For Time: 9-6-3 Strict Handstand...

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 30 sec banded latt distractions 10/side alternating scorpion stretch 10 Cat...