04/12/2018

Encinitas – Group Class

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Warm-up

Continue Cycling for 8 min

10 Medball Clean

50′ Duck Walk

20 Jump Squats

10 BB Glute Bridge

4 min Mobility

30 sec Pigeon Stretch each

Foam Roll Lats and Back

Glute Smash

Strength

Super Squat session 4 of 12.

Add 5-10# weight if you were successful on Monday.

If you fail above 15 Reps. Rest a couple minutes then complete 10 Reps at failed Reps.

Super Squat

1×20 AHAP

Accessory work

DB Pull over 1×20

Metcon

Every 7 min complete each Metcon. Rest with remaining time. You may start at any station depending on class size. The goal is to finish sub 5 min, so scale as need to give 100%. The 1 arm thrusters and wallballs should be done in no more than 2 sets. So drop the weight down and go for intensity rather than a slow RX time.

Station 1

50/35 Cal Assault Bike

40 (1) Arm DB Thruster (Rx 40/25, Rx+ 50/35)

Station 2

750/600m Row

40 Wallball 20/14

Station 3

400m Run

100 Air Squat

Metcon (Time)

50/35 Cal Assault Bike

40 (1) Arm DB Thruster (Rx 40/25, Rx+ 50/35)

Metcon (Time)

400m Run

100 Air Squat

Metcon (Time)

400m Run

100 Air Squat

Metcon (Time)

750/600m Row

40 Wallball 20/14