LA Class March 25, 2024

Louie Fredric Chuaquico

Mar 24, 2024

1 min read

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

1RD15 Jumping Air Squats

10/side alternating Rev Lunge30 Side to side hops

Test Week

in 12 min Build to your 1RM Back Squat

5 @50%

3 @60%

2 @ 70-75%

then..1-1-1-1-1-1

Metcon

Metcon:

5 Rounds

18 Russian Kettlebell Swings(24/16kg)

12 Pull ups

6 Front Squats (135/95)

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Test Week

Metcon

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