Lokal Class April 26, 2024

Warm up:

10. Calorie Machine

20 90/90 Hip openers

10/side Alternating Deadbugs

10/side Alternating Bird dogs

5/side Pinwheels

5/side alternating scorpion stretches

10. Plater Overhead presses (10lbs)

Burgener Warm up:

Clean

BBG:

E2MOM x 6

2 Low Hang Power Clean

1 Hang Squat Cleans

THIS IS A COMPLEX AND SHOULD BE TOUCH AND GO

Metcon: 17 min cap

12-9-6

Devils Press (50/35)

21-15-9

Double dumbbell Front Squats

Pull ups or Ring Rows

CHOOSE A WEIGHT THAT YOU CAN DO THE DEVILS PRESS CONTINUOUSLY WITHOUT STOPPING TO LONG.