03/13/2018

Encinitas – Group Class

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Warm-up

(10 min cap)

50′ Bear Crawl

4 Wall Walk Ups

10 Scapular Push Up from knees

10 T- Push Ups

10 Banded Shoulder Press

10 Banded Y-out

Mobilize and Stretch Chest and Shoulders

Foam Roll Lats

Smash Pecs

Banded Shoulders

Smash Triceps/Stretch on wall

Strength

With 2-3 partners

Take 15 min to

Advance

Work up to a heavy set of 3 Rep Bench Press

Beg-INT

Work up to a heavy set of 5 Rep Bench Press

then complete the following

12 x Bent Supine Barbell Row (2 sec pause with bar against body)

1x Max Rep Bench Press (Reduce your heaviest set of today’s Bench Press by 20%)

12 x Bent Supine Barbell Row (2 sec pause)

Metcon

Metcon (AMRAP – Reps)

Get as far as you can in 17 min:

3 rounds of:

6 HSPU

6 Ground to OH 135/95

Then, 3 rounds of:

7 Box Jump 24/20″

5 Ground to OH 155/110

Then 3 rounds of:

8 HSPU

4 Ground to OH 165/120

Then 3 rounds of:

9 Box Jump

3 Ground to OH 175/125

Then 3 rounds of:

10 HSPU

2 Ground to OH 185/135

Then 3 rounds of:

11 Box Jump

1 Ground to OH 195/145
If you get finished post time in comments.