LA Class Oct 9, 2024

Warm-up:

10 Cal machine

20. Alternating scorpion stretches

8/side Dumbbell Windmills

8 IYTS

Banded 7s

1 min plank hold

Wrist prep

Wednesday: 15- 20 min

Wednesday: BMU PROGRESSION + STRENGTH

2 Sets

5 Hollow to arch Drills

https://www.youtube.com/watch?v=JSXP4sB99Cg

5 Hollow Snap drill

https://youtube.com/shorts/wa3a4v5HsPw?si=bJs-PSu4XI6ctWZs

5 Hip to bar drills

https://youtu.be/G3MK-AAbkPw?si=tjizDAhHhD6UKcve

3 Sets

10 Hollow body Latt pull down

https://www.youtube.com/watch?v=xMZpXjQ0OJ4

5 Eccentric pull ups (3 sec going down)

https://youtu.be/T4Jv__fWjZ8?si=v_MiPsA956a9cRvO

5-10  min to attempt to try BAR MUSCLE UPS/ JUMPING BAR MUSCLE UPS/ BANDED BAR MUSCLE UPS

Metcon

Amrap 10 min

12 Altenating Medball V-ups (14/10MB)

8 Push ups Dumbbell Renegade Rows (35/20)

2 Turkish Get ups (1 LEFT + 1 RIGHT = 2 ) (6/12KG KB)