LA Class September 23,2026

Louie Fredric Chuaquico

11 minutes ago

1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat-cows

10 Fire hydrants

10 Good mornings

10 Air squats

10 V-ups 3/Side WGS

Wrist prep

Strength: E3MOM x 6

FBB: 3RDS

12 Alternating Dumbbell Step-ups (35/20)

10 Glute Bridge Floor Press (35/20)

10/side Pallof Press

3RDS

20 Alternating Medball V-ups (14/10)

10-15 Weighted Knee Raises (10-15lbs)

30 Sec Plank Hold

E3MOM x 6 (18 MIN)

ODD:

10/8 Cal Bike or 8/6 Echo Bike

5 Lateral Burpee over bar

5 Thrusters 95/65

Even

12/10 Cal Row or Ski

10 Toes to bars

5 Clean and Jerks (95/65)

RX+ 115/75

REST REMAINING TIME

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