LA Class July 15, 2024

Warm up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

16. Alternating Warrior Squat Reaches

5/side Perfect Stretch

10. I-Y-T

10. Slow Jeffersons Curls

20/sec per side single leg wall sit hold

Strength: (10 min )

E2MOM x 5

3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat

3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat

3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat

3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat

3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat

*Tempo is 3 seconds down with a 2 second pause at the bottom of the rep

Metcon:

10-9-8-7-6-5-4-3-2-1 (15 min cap)

Single Dumbbell Alternating Devils Press (50/35)

Front Squats (115/75)