LA Class Oct 5, 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: in 12min

Build to your heavy 1 rep Push Press for today

Metcon (18 min cap)

Four rounds for time of:

100 ft Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots 20/14

10 Handstand push-ups

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