10/12/2017

Encinitas, South Vista – Group Class

Warm-up

Run 200m

4 Sampson Stretch

4 Inch Row

10 DB Renegade Row (light)

20 BB Good Morning

Mobility

Trap Smash

Lacrosse Ball Smash to Rear Delts

Foam Roll Lats

Strength

Power Clean EMOM

Min 1,2,3 Touch n go Power Clean x 6 Reps

Min 4 Rest (add weight)

Min 5,6,7 Touch n go Power Clean x 4 Reps

Min 8 Rest (add weight)

Min 9,10 Touch n go Power Clean x 2 Reps

Power Clean

Metcon

Metcon (Time)

5 Rounds

25 KB Swing 55/35

20 Push Up w release

4 KB Turkish Get Up 55/35