LA Class May 11, 2024

Warm up:

2nd Floor Run

10. Pass throughs

10. Dislocates per side

20 Pvc Lateral hops

10. Airsquats

5/side perfect stretches

2rds

5 Bar Goodmornings

5 Bar RDL

5 Bent over rows

5 Strict Press

Scaled: Use one Dumbbell

Strength: 4 sets (E2MOM x 4)

5 Sumo deadlift

5 Sumo deadlift

5 Sumo deadlift

5 Sumo deadlift

Every after set: 10 Strict Leg raise per set

Beginner: 4 sets

5 Light Bar Deadlift

5 Light Bar Deadlift

5 Light Bar Deadlift

5 Light Bar Deadlift

Every after set: 10 hanging Knee raise or 10 Alternating V-ups

Metcon: 5rds for time (14 min cap)

15/12 Cal Row or 10/8 Cal Bike

20 Kettlebell Swings (24/16kg)

10. Overhead Squats 95/65

Beginner Options: 5rds for time (14 min cap)

12/10 or 8/6 Cal Bike

15. Kettlebell Swings (24/16kg)

50FT Farmers Carry