04/10/2018

Encinitas – Group Class

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Warm-up

Row 400m

4 Inch Worm

10 Scapular Push from table top postion

10 Stnadar Push Ups

10 Diamond Push Ups

10 DB Windmill each arm (maintain external rotation)

Lacrosse Ball Smash to Traps and Chest

Shoulder Smash with Lacrosse Ball

Pec Stretch on Floor

https://www.youtube.com/watch?v=_PYKWMScpnE

Strength

Bench Press

Work up to a 5 Rep Max

Back down to about 75% of the 5RM and complete

2 sets of Max Reps

Bench Press (5RM)

Bench Press (2 sets Max Reps @ 75% of todays 5 RM)

Metcon

Metcon (Time)

3 Rounds

Run 400m

15 Burpee Box Jump Over 24/20

10 Deadlift 255/180

Rx Plus 315/205

Accessory work

3 super sets

DB Skull Crusher x 12 (4 count lower)

Watts Press x 12