LA Class September 09, 2024

Louie Fredric Chuaquico
Sep 8, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10. Cat cows

20. Alternating dead bugs

10. PVC Passthrus

10. Dislocates

10. ohs

5/side Perfect Stretch

10. IYTS

Banded 7s

Strength

:7 Sets (1 set every 2 minutes 30 seconds)

1 Front Squat + 1 Pause Front Squat + 1 Front Squat

*Start around 70-75% and build from there. No failed reps.

**Pause Front Squat is 3-second pause at the bottom.

Metcon: 5 Rounds for time (15 min cap)

15/12 Cal row Or 12/10 Cal bike Or 200m/150m Air Runner

50 Double unders

5 Double dumbbell hang squat clean (50/35)

*scaled x2 singles

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