LA Class September 7, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. IYTS

Banded 7s

Wrist prep

Dynamic: 1RD

10. Airsquats

20. Plate hops

10. Plate Ground to overhead

10. Sprawl to plate

Warm up Backsquats

Benchmark Saturdays (WK 1)

ZEUS (40 min time cap)

3 Rounds For Time.

30 Wall Ball Shots (20/14 lb)

30 Sumo Deadlift High-Pull (75/55 lb)

30 Box Jump (20 in)

30 Push Presses (75/55 lb)

30-calorie Row.

30 Push-Ups.

10 Back Squats (Bodyweight)

Time goal: 30 to 35min. break each exercise into two sets of 15 reps to avoid early fatigue. keep the breaks short and dig deep by round 2.

**Scale Accordingly

** Sub 400m run or 22 Calorie bike if the row is not available

**Back Squats from the floor