12/05/2017

Encinitas – Group Class

Warm-up

Run 200m

6 Sampson Stretch

50′ Banded Side Lunge each direction (get low, bands just below knees)

20 Banded Glute Bridge

20 Banded Clam Shells

5 min of Mobility

Pigeon

Couch

Glute Smash

Strength

Nine sets of: Back Squat

Set – 1. x 3 reps @ 60%

Set – 2. x 3 reps @ 70%

Set – 3. x 3 rep @ 75%

Set – 4. x 3 reps @ 80%

Set – 5. x 3 reps @ 85%

Sets 6,7,8,9. x 7 reps @ 70%

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 Chest to Bar Pull Up

15 Burpees

30 Alternating Pistols

Rx Plus 5 Bar Muscle Up