Lokal Class April 23,2024

Warm up:

10. Calorie Machine

10 Pvc Pipe Passthrus

10 Pvc Pipe Sotts press (Front)

10/side PVC Windmills

10/side Pin wheels

10 downward dog to upward dog hold

30 Sec PVC Pipe Latt Stretch Hold

Wrist prep

Strength: 1 set every 2 min

5x5 Pushpress (70%)

12 Alternating V-ups per set (L+R =2)

5 Rounds for time 15 min cap

2nd Floor Run

9 Deadlifts (95/65)

9 Push jerk

9 Burpees to plate (15lbs)

Recent Posts

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Banded clamshells 10 Bodyweight goodmornings 3/side WGS 30 sec...

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30...

METCON: AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike...