LA Class Oct 6, 2025

Louie Fredric Chuaquico
Oct 5
1 min read

Warm-up: (8 min)

1 min machine

10 Pass Thrus

20/ 90/90 Hipswitch

10 Cat cows

10 Firehydrants

5/side WGS

10 Airsquats

10 Alternating lunges

30 Sec wall sit hold

(E3MOM x 5)

Back Squats

10@60%

8 @ 65 %

6 @ 70%

6 @ 75%

6 @80%%

For Time (15 min cap)

500/400m Row or 1000/800m ERG or 15/12 Cal Bike

30 Hand Release pushups

30 Pull ups

30 Thrusters (75/55)

500/400m Row or 1000/800m ERG or 15/12 Cal Bike

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