LA Class Nov 14, 2025

Louie Fredric Chuaquico
Nov 13
1 min read

Warm-up: (10 min)

20/ 90/90 Hipswitch

20 Alternating Plank Reach

10/side Tspine extensions

10 IYTS

10 Lying floor angels (FACE DOWN)

30 Pull aparts

30 Sec Latt stretch on wall

Burgener Cleans

10 Front Sotts press at empty bar

Gymnastics Chill Cindy

5 Pull ups

10 Pushups

15 Air Squats

IF THE VOLUME IS TOO HIGH

3 Pull ups

6 Pushups

12 Airsquats

Conditioning: 5 Rounds

12/10 Cal Bike or 15/12 Cal Row

3 Bear complex (115/75)

BEAR COMPLEX

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

= 1REP

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