11/10/2017

Encinitas – Group Class

Warm-up

Run 200m

4 inch worm

10 light DB Windmill each arm

30 sec Reverse table to hold

30′ HS walk or 30 HS Hold

4 Cartwheels

Mobility

Foam Roll Lats

Smash Traps

Smash Pecs

Strength

EMOM for 12 min complete the following sequence AHAP

Push Press + Push Jerk + Split Jerk

(only a small amount of weight should be added during the EMOM, start heavy and go heavy.

Push Press + Push Jerk + Split Jerk

Metcon

Metcon (3 Rounds for time)

Three sets for times of:

30/20 Calorie Row

15 Chest to Bar or 5/3 Ring Muscle up

Squat Clean*

Rest 2 minutes

*Set 1: 15 reps @ 135/95

*Set 2: 12 reps @ 155/110

*Set 3: 9 Reps @ 175/120

RX PLUS =155/115,185/130, 205/145

Note in comments if you choose Pull up or Muscle up