06/05/2018

Encinitas – Group Class

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Warm-up

30 Double Under (10 attempts)

20 Hollow Rock

20 Medium weight KB Swing

10 Goblet Squat with 2 sec pause at bottom

30 Double Under

10 Banded Clam Shells each (band above knees)

30 sec BB Quad Smash each leg

30 sec Pigeon each leg

Strength

RX

Warm up with 2-3 Sets then build across…

5 sets

1 Hang Squat Clean + 2 Front Squat

then

Work up to a Heavy 1 Rep Squat Clean for the day.

Beg

8 sets of 1 Hang Power Clean + 2 Front Squat with medium load

then

4 sets of 4 reps Hang Squat Clean with medium load

Squat Clean

Metcon

Metcon (Time)

5 Rounds

20 WallBall 20/14

20 KB Swing 55/35

40 Double Unders

*scale 60 Single Under