LA Class Nov 21, 2025

Louie Fredric Chuaquico
Nov 20
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

5x3 High hang muscle Clean RPE 4-5

then

Every 1:15 x 8

1 Power Clean

1 Low hang Squat clean

RPE 6-7

Chipper: (16 min cap)

30/24 Cal Row or Ski or Bike Erg

30 OHS (95/65)

30/24 Cal Row or Ski or Bike Erg

20 OHS (95/65)

30/24 Cal Row or Ski or Bike Erg

10 OHS (95/65)

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