LA Class Nov 13,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 Medball Squats

10 Medball Pushpress

10 Medball Clusters

Strength: FBB

Every 2:30 x 5

5x5 Benchpress 135/95 or 70%-75% of 1RM

Every after set do

8-10 reps Strict or banded pull ups

Metcon partner:

2000m/1600m Row or 120/96 Cal bike

50 Clusters (135/95)

50 Handstand pushups

Recent Posts

Tempo Box Squats 5 Sets 5 Tempo Box Back Squat @8-8.5/10 RPE *Rest as needed between sets. **Tempo is 32X1 (3 seconds down, 2 second...

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold...

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10...