03/14/2018

Encinitas – Group Class

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Warm-up

Row 500m

6 Sampson Stretch

15 KB Goblet Squat

20 Banded Clam Shells

5 min of Mobility

Pigeon

Couch stretch or BB Quad stretch

Glute Smash

Strength

Front Squat 1-1/4

4 count lower 1/4 up, lower then all the way up
6-6-6-4-4-4

*start your working set around 65% of your 1RM and build throughout all your sets

Front Squat (for reference only)

Metcon

3 ( 5 min Stations for max effort) rest 2 min between stations

You may start on any station as needed for class size.

Metcon (AMRAP – Reps)

Station A

10 Pull Ups

30 Double Under

Rx Plus Chest to Bar

* scale 60 single under

Metcon (AMRAP – Reps)

Station B

10/8 Cal Airdyne

10 Burpee

Metcon (Distance)

Station C

Row for Distance