LA Class Oct 8, 2025

Louie Fredric Chuaquico
Oct 7
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 GOAT WORK

10 MIN HANDSTAND PUSH UP PRACTICE

HS HOLD
TEMPO GOING DOWN
KNEES TO CHEST THEN DRIVE

EMOM x 9

Min 1: 30 Sec Handstand Hold

Min 2: 5-8 Strict toes to bars

Min 3: 15-20 Banded Latt Pull Downs

CONDITIONING:

Amrap 18 min

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

30 Lateral Dumbbell Hops

20 Alternating Dumbbell Clusters

5 Bar Muscle ups /10 Chest to bars /pull ups / Ring Rows

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