03/12/2018

Encinitas – Group Class

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Warm-up

Run 200m

6 Sampson Stretch

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

25 Rev Monster Walk … (band around shoes)

10 Banded Clam Shells each (band above knees)

20 BB Glute Bridge

5 min of Mobility

Pigeon

Couch

Glute Smash

Strength

Back Squat

Tempo 22X1;

Reps: 3,3,2,2,2 (AHAP across all sets)

(Do not compromise the tempo for load today. Really focus on great pause position at the bottom.)

Back Squat

Metcon

Metcon (Time)

40/32 Cal Row

then….

21-15-9

Wallball (Rx= unbroken)

Deadlift 225/155

then…

400m Run
Rx plus 255/185