LA Class May 13, 2024

Warm up;

2nd Floor Run

50FT High Knees

50FT Butt Kicks

50FT Toy Soliders

50 FT Duck walks

5/side Perfect stretches

1 min plank hold

30 Sec Wall sit hold

Strength

Every minute on the minute for 5 minutes perform

3 Front Squat @ 65%-70% 1RM Front Squat

-Then-

10 Front Squat @ 55% (as fast as possible) -

think of this as an explosive drill with the speed element

Beginner:

Every minute on the minute for 5 minutes perform

3 Training Bar Back squats or Empty bar / 5 Goblet Squats

-Then-

10 Back Squats for Quality

Metcon : Amrap 12 min

60 Double Unders

20 Toes to bars

10. Front Squats (135/95)

Beginner Option:

60 Single unders or Jumping Jacks

20 Hanging knee raise or V-UPS

10. Double dumbbell squats or Goblet Squats (35/20) (24/16kg)