04/16/2018

Encinitas – Group Class

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Warm-up

Run 200m

10 Clam Shells each leg

20 Banded Glute Breidge

45 sec Standing Wide Leg forward fold (move side to side)

10 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

30 sec Pigeon

1 min Glute Smash with lacrosse Balls

30 sec Runner Lunge each leg

Foam Roll if need or 2 min additional Mobility

Strength

Super Squat Day 5 of 12

If you fail to complete your 20 Reps this week. Rest shortly and then try to complete remaining reps. Do not go up until you can complete all 20 Reps.

For example if this week I fail on the 16th rep. Then I will just long enough to finish out rep 16,17,18,19,20.

Super Squat

1×20 AHAP

Accessory work

DB Pull Over 1 x20

Metcon

Metcon (Time)

50/40 CAL ROW

40 Bar Facing Burpee Bar Hop

30 Squat Clean 135/95

RX plus 155/110

Accessory work

3 sets of

Supine Barbell Row x 10 Reps 1 count pause at top, 1 count lower

Accumulate 20 sec Hanging Tuck Hold or L-sit