LA Class Nov 6, 2024

Louie Fredric Chuaquico
Nov 5, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10/side Bird dogs

10/side Clamshells

10 Pushups + 20 Plank shoulder taps

20 sec dead hang

Banded 7s

Strength: EMOM x 12

Min 1: 2 Rope climbs or 6 Strict pull ups

Min 2: 5 Wall walks

Min 3: 15/12 Cal row or 12/10 Cal bike

Metcon: 2rds for time (15 min cap)

30 Double Dumbbell Pushpress (50/35)

20 Toes to rings / Toes to bars

100 Double unders

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