01/08/2018

Encinitas – Group Class

Warm-up

“Run 200m

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

20 Banded Air Squat

20 Barbell Glute Bridge

Barbell Quad Smash

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Ankle Mobility or Foam Roll

1 min each leg Pigeon

Strength

Every 2 Minutes, for 16 Minutes (8 sets) of:

Back Squat

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

Set 7 – 1 rep @ 96%

Set 8 – 1 rep @ 101%+

*** get your weights set up ahead of time to allow for max rest breaks.

Back Squat

Metcon

Metcon (3 Rounds for reps)

3 Rounds for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Thrusters (95/65 lbs)

Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets. Score each round individually.