LA Class Oct 26, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side fire hydrants

10. Kang squats

10/side windmills Banded 7s

10. Sprawls

Banded 7s

Burgener Cleans

Strength: 5 sets ( every 2:30)

5 Box squats ( just below paralell 75% backsquats)

5 heavy goblet squats

Metcon: 18 min cap

Buy in: 20 GHD Sit ups or 30 Medball situps (20/14)

5 rounds

12 deadlifts

12 shoulder to overhead (115/75)

Buy out: 20 GHD Sit ups or 30 Medball situps

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