LA Class September 23, 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: Every 1:30 x 6 (WEEK 3)

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

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

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

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

1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat

1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat

*3 second pause in the bottom of the Front Squat

Metcon: For time (16 Min cap)

80 Alternating Single DB or KB Front Rack Lunges (24/16kg) 50/35 DB

40 Medball Situps (20/14)

20 Chest to bars or Jumping chest to bars

10. Wallwalks