11/06/2017

Encinitas – Group Class

Warm-up

Row 400m

50′ side Lunge

6 Sampson Stretch

15 Goblet Squat with a 2 second pause at bottom

20 Clam Shells

5 min of Mobility

Foam Roll

Pigeon

Couch

Glute Smash

Strength

Back Squat

work up to your 80-85% Back Squat, then as a class

Every 2 min for 5 sets x 6 reps 

*this should be a heavy set of 6, even if you set up to 85% and it feels to light and the rest feels too long, then add weight. There should just be enough time to rest and recover before getting the next set in.

Back Squat

Metcon

Metcon (Time)

15 Rounds

3 Power Clean

2 Front Squat

1 shoulder to OH

Rx= 155/110

Rx+= 185/135