10/04/2017

Encinitas, South Vista – Group Class

Warm-up

Run or Row 400m

10 Single leg KB Deadlift each leg

20 Good Morning

Wide Leg Forward Fold 30 sec

1 min 1/2 split each leg

Mobility

Banded Hamstring Stretch

Foam Roll

Strength

Sumo Deadlift

Advanced- work up to a heavy set of 5 Reps for the day.

New-Intermediate, work through 6-8 sets of 5 Reps building weight as needed. Work on proper footwork and body positioning.

Metcon

Metcon (Time)

Run 800m

then

3 Rounds

50 Double Under

15 hang power snatches 95/65

then

Row 800m

Rx Plus = Hang Power Snatch 115/80
if class size is large, athletes may start with rowing.

Accessory work

50 x Romanian Deadlift @ 35%-45% of todays heavy 5