LA Class September 16, 2024

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: E2MOM x 6

1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat

1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat

1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat

1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat

1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat

1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat

*Rest as needed between sets.

**Pause Front Squat is 3 Seconds in the bottom.

Metcon:

EMOM x 15

Min 1: 15 Wallballs (20/14)

Min 2: 15/12 Cal Row or 12/10 Cal bike or 50 sec of work

Min 3: 40 Sec Max effort Regular Burpees

Score is total number of burpees