Encinitas – Group Class
Banded 25′ Side Lunge each leg then Rev Walk 25′ with bands around ankles
10 Clam Shells each leg
10 KB Goblet Squat w 2 sec pause
10 Alternating Cossack Squat holding light KB
10 Russian Baby Makers
10 Side Plank Rotations/side
5 min Mobility
1 min Figure 4 Lacrosse Ball Glute Smash
1 min Ankle Mobility (if needed)
1 min each leg Pigeon
30 sec Quad Stretch/Coach Stretch
Foam Roll Back
Super Squat Week 2
session 3 of 12
Add 5-10# from last weeks successful completion of 20 Squats.
After your squats… finish off with the DB Pull over then start to mobilize shoulders for OHS and Pull Ups.
Don’t forget the post WOD Accessory Work.
DB Pull over 1x 20
21 Overhead Squats, 95#
15 Overhead Squats, 95#
9 Overhead Squats, 95#
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
3 Super Sets
Bent Barbell Landmine Row x 8
BB Landmine Twist x 8 each side (add weight if needed)