Encinitas, South Vista – Group Class
Run 100m Forward and 100m Backward
50′ ninja kick
50′ duck walk
15 Goblet Squat
20 clam shells
4 min mobility (pick 2)
Foam Roll Back then move into Thoracic extension using a barbell and foam roller.
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.
15 Burpee Box Jump over 24″/20″
20 (1) Arm DB Thruster 50/35