LA Class March 20, 2024

Warm up:

2 min machine

15 Full Squat Pass thrus

10 Pvc Pipe Sotts press

10/side Pin wheels

10/side Thoracic Spine extension

Banded 7s

5 downward dog to upward dog hold

Wrist prep

2RDS

3 Strict Press

3 Pushpress

3 Strict pull ups or 5 Ring rows

Strength

Build to a heavy 3 Push press in 10 min

Metcon

Every 2 min x 6 sets

2nd Floor run or 10/8 cal bike or 8/6 Echo

10 Push Press (95/65)

Remaining time:Max Pull ups

Rest 1 min between sets

Scaled:Every 2 min x 6 sets

2nd Floor run or 10/8 cal bike or 8/6 Echo

8 Push Press (75/55) or DB Push press (35/20)

Remaining time:Max Jumping pulls ups/ Banded Pull ups/ Ringrows

Rest 1 min between sets