10/11/2017

Encinitas, South Vista – Group Class

Warm-up

Run 100m Forward and 100m Backward

50′ ninja kick

50′ duck walk

15 Goblet Squat

20 clam shells

4 min mobility (pick 2)

Couch Stretch

Pigeon Stretch

Banded Hamstring

Foam Roll Back then move into Thoracic extension using a barbell and foam roller.

Strength

In 20 minutes:

ADV- Work up to a heavy 2 RM Front Squat for the day

INT – 5 sets of 5 Reps (heavy across all 5 sets)

If you are new to Front Squats work through sets of 5 Reps for the 20 min session. Work on depth and good front rack position. Only add weight if both can be achieved.

Front Squat

Metcon

Metcon (Time)

3 Rounds

Run 400m

15 Burpee Box Jump over 24″/20″

20 (1) Arm DB Thruster 50/35