LA Class March 4, 2024

Warm up:

2 min machine

15/side Banded TKES

20 90/90 Switches

20 Alternating Deadbugs

10/side Fire hydrants

10/side Cat cows

5 downward dog to upward dog

1RD10 PVC Kang Squats

6/side PVC Lateral Lunges

6/side Pvc Back rack reverse lunge to kick ups

10 Pvc Jumping air squats

Back Squats

Warm up:1x8 @40-50%1RM

1x6 @60% 1RM

Every 2min x 5 sets3 Back Squats at 80-85% (NO MISS REPS)

IF YOU DONT FEEL GOOD 100% 1RM x .9 = Base RM weight

Example 1RM (200 x .9 = 180 1RM for today)180 x .80% = 144

Metcon

EMOM x 14

Min 1: 5 Squat cleans (50-50-60-60-65-70-70%)

Min 2: 2nd Floor Run or 10/8 Cal Bike or 12/10 Cal row Or 50 Sec of work