Lokal Class Dec 18 ,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Firehydrants

10 Seal to downdog

20 wall slides

10 IYTS

10/side single arm dumbbell press

30 Banded pull aparts

FBB: runinng clock for 15 min

3 sets (LIGHT TO MODERATE)

10 Seated Hang dumbbell Clean to press

10 Lateral Raises

10 Plate front raises

3 sets

20 Alternating Dumbbell Curls

10/side tricep kick backs

30 Banded pull aparts

3 Sets

30 Plate russian twist

15 Medball situps

10 Dumbbell drags 50/35 5/side

Metcon 10RDS : (20 min Cap)

3 Power snatches (135/95)

15 Wallballs (20/14)