LA Class: Nov 9, 2023

Monostructural 3 sets (1 set every 10 minutes) 15/12 Calorie Row or 10/8 cal bike or 200m run 15 Burpee Over Rower or over dumbbell or paralletes 15/12 Calorie Row or 10/8 cal bike or 200m run- at 5 minutes- 15/12 Calorie Row or 10/8 cal bike or 200m run 12 Burpee Broad Jumps (4/3ft) 15/12 Calorie Row or 10/8 cal bike or 200m run -rest until 10 minutes then start at the top- Scoring:

Tabata ( 2 sets ) Alternating V-ups plate Russian twist