02/17/2017


Encinitas, South Vista – Group Class

Warm-up

(15 min CAP)

Row 400m

50′ Duck Walk

30 Hollow Rock

20 Air Squat

30 V- Up

20 CLAM SHELLS

Mobility 8 min mobility

Elevated Pigeon

Glute Smash

Thoracic Extension using Foam Roller

2 min Banded Hamstring using Racks

2 min Quad Stretch or Barbbell Smash on Quads

Strength

Back Squat

5 Reps at 70%

3 Reps at 80%

1 Rep at 90%

1-2 sets* to Find a new 10 Rep Max

*if you are new and not sure of your 10 Rep Max you can do 1 set of 10 and if you feel like you still have more in the tank go for another attempt.

Back Squat

Metcon (AMRAP – Reps)

20 MIN AMRAP

1000m ROW BUY IN

then with remaining time

40 Wall Ball 20/14

30 KB Swing 55/35

20 Burpee