11/30/2017

Encinitas – Group Class

Warm-up

Run 200m

4 Sampson Stretch

15 KB Goblet Squat

30 secFront Rack KB Squat Hold

20 BB Good Morning

20 V UP

20 sec Arch Hold

5 min Pick 4 Mobility movements

1 min Ankle Mobility

1 min each leg Pigeon or Couch Stretch

1 min Foam Roll Lats and hit Thoracic Extension using your BB as an anchor

1 min Trap Smash

1 min Pec Smash

Strength

Work up to around 80% of your 1 RM Hang Squat Clean

then as a class

Every 90 sec AHAP for 8 sets

1 Hang Squat Clean + 4 Front Squat

Metcon

Metcon (AMRAP – Reps)

5 rounds for reps of:

1 min Max Rep Muscle Snatch 75/55

1 min Max Rep OHS 75/55

1 min Max Rep Burpee Bar Hop

Rest 1 minute