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LA Class Oct 9, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Oct 8, 2024
  • 1 min read

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

5 Hollow Snap drill

5 Hip to bar drills


3 Sets

10 Hollow body Latt pull down


5 Eccentric pull ups (3 sec going down)


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)



 
 
 

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