LA Class September 4, 2024

Warm-up:

10 Cal machine

10. Passthrus

10. Dislocates

20 90/90 Switches

20. Alternating dead bugs

10. Cat cows

5/side perfect stretch

Wrist stretch

Burgener Cleans

Skill Work (ROPE CLIMBS PROGRESSION) 10-15 min

-Seated Rope to stand

-Rope pulls

-Foot placement (J-hook)

For advanced: Do 2-3 Reps per minute or 1-2 Legless rope climbs

Conditioning: (15 min cap)

20 Lateral Burpee Over bar

15. Ground to overhead 20 Lateral Burpee Over bar

15. Ground to overhead

RX135/95