01/04/2018

Encinitas – Group Class

Warm-up

Run 200m

50’ Banded side lunge (band below knees) each wat

50 Banded duck walk

20 Banded Air squat

20 Banded Glute Bridge (band above Knees, drive them out)

Barbell Quad Smash

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Ankle Mobility or Foam Roll

1 min each leg Pigeon

Strength

Back Squat

Set – 1. x 4 reps @ 75%

Set – 2. x 3 reps @ 80%

Set – 3. x 3 reps @ 85%

Set – 4. x 1 rep @ 90%

Set – 5. x 10 reps @ 70%

Set – 6. x 10 reps @ 75-80%

Back Squat

Metcon

Metcon (Time)

For time

Run 200m, 18 Power Clean (135/95)

Run 200m, 15 Power Clean (155/110)

Run 200m, 12 Power Clean (185/130)

Run 200m, 9 Power Clean (205/140)

Rx+(155/110)-(185/135)-(205/140)-(225/155)