LA Class Oct 15, 2025

Louie Fredric Chuaquico
Oct 14
1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Goodmornings

10 Airsquats

10 V-ups 3/Side WGS

Wrist prep

GYMNASTICS: PRIMER 5 Sets EVERY 1:30 x 5

3 Strict Pull ups or 5 Ring Rows

50FT Famerscarry AS HEAVY AS POSSIBLE

GYMNASTICS GOAT WORK: 10MIN KIPPING PULL UPS SKILL WORK: - SCAP RETRACTION - HOLLOW ARCH

-HIP POP

Conditioning: PARTNER

2RDS (20 Min cap)

50/40 Calorie Bike

40 Dumbbell Thrusters (50/35)

40 Lateral Burpee over bar

PARTNER 2 DOES PLATE OVERHEAD HOLD (45/35)

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