LA Class Oct 30, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side fire hydrants

10. Medball Lunges

10, Medball Squats

10. Sprawls

20 sec dead hang

Banded 7s

Strength: EMOM x 12

Min 1: 2 Rope climbs or 10 Ring rows

Min 2: 50FT Handstand walks Or 2 Clockwise and 2 Counterclockwise (BOX AROUND THE WORLDS or 125FT bear crawls

Min 3: Max Calorie Bike in 40 sec

Partner workout (1 working at a time)

20 min cap

2000m/1600m Row

200 Double unders or 600 Singles

100 Wallballs (20/14)

80 Shoulder to overhead (135/95)