11/29/2017

Encinitas – Group Class

Warm-up

Run 200m

10 Scapular Push Up

10 Push Ups

10 Diamond Push Ups

30 V Ups

20 Floor Wipers

Mobility

Lacrosse Ball to Traps and Chest

Banded Shoulder Stretch

Shoulder Smash with Lacrosse Ball

Foam Roll Triceps or use wall to stretch them

Strength

Bench Press

ADV-Work up to a heavy 5 RM for the day

INT- Complete 3 sets of 5 Reps AHAP , then 2 sets of 10 Reps AHAP

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

50 Double under

3 Ground to OH 155/110

15 Push-ups w release

3 Ground to OH

15 Toe 2 Bar

Rx Plus 185/125