LA Class March 25, 2024

Warm-up: (10 min)

20/ 90/90 Hipswitch

10 Pass thrus

5/side dislocates

10 kang squats

10 Sotts press

5/side WGS

10 IYTS

30 Pull aparts

Strength: WEEK 13 1 Set Every 2 min

6 Sets

3 Push Press

2 Push Jerks

@60-70%1RM

Metcon: 5 Rounds for time (20 min cap)

20 Alternating Hang Dumbbell Power Snatch (50/35)

10 Burpee box jumps (24/20)

500/400m Row or 20/16 Cal bike

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...