LA Class Nov 20,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 IYTS

30 sec/side wall pec stretch

30 Banded pull aparts

10 Medball Squats

10 Medball Squat cleans

Strength: FBB Superset (15-20 min running clock)

block 1

4x10 Double dumbbell Bench Press

4x10 Elevated Ring rows

block 2

4x30 Banded pull aparts

4x10 Seated Dumbbell shoulder press (35/25)

Metcon (15 min cap)

10-9-8-7-6-5-4-3-2-1

Toes to bars

1-2-3-4-5-6-7-8-9-10

Clean and Jerks (115/75)