06/06/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10 DB Windmill/side

10 DB Side Plank Rotations/side

10 BB Good Morning

Attach Band to Rack for 20 Banded Hamstirng Curl each Leg

Finsih with 1 min Banded Hamstring Stretching per leg with Band attached to Rack

3 min mobility of your choice

Strength

Sumo Deadlift

2-4 warm up sets then…..

5-5-3-3-2 (heavy and building across all sets)

Followed by 2 sets of 15 Rep Romanian Deadlift (try your first set around 40-50% of todays heaviest 2)

Sumo Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 20 minutes of:

400m Run

25′ Down (Rt. arm OH) and 25′ Back (Left Arm OH) 2018 Regional Style DB Lunge (50′ total)

25′ Down and 25′ Back DB Bear Crawl (50′ total)

DB Weight

Rx 40/25#

Rx+50/35#
For your unfinished Round count each completed 25′ section as 5 Reps. Any uncompleted sections will not count.

Regional Style Lunge Requires 1 arm OH and 1 arm in Shoulder Racked Position