05/10/2018

Encinitas – Group Class

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Warm-up

Row 400m

15 Medball Clean (leave out for WOD)

50′ Duck Walk

20 Jump Squats

10 Alternating Cossack Squat holding light KB

10 BB Good Morning

30 sec Pigeon on each side

30 sec figure 4 glute smash each side

Strength

Super Squat Final DAY!!!!

followed by:

DB Pull over 1×20

Super Squat

1×20 AHAP

Metcon

Metcon (Time)

1000/850m Row

100 Wallball 20/14

1000/850m Row

Accessory work

3 sets of

Supine Barbell Row x 10 Reps 1 sec pause at top

Accumulate 30 sec Hanging Tuck Hold or L-sit