06/08/2018

Encinitas – Group Class

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Warm-up

Row 400m

20 Inverted V Up

50′ Walking Lunge

10 Alternating Cossack Squat holding light KB

10 Kang Squat w BB

2 Turkish Get Up each side

Barbell Quad Smash

Pec Smash with Lacrosse Ball or Floor Stretch

Figure 4 Glute Smash with Lacrosse Ball

30 sec Pigeon each leg

Strength

Back Squat

Tempo: 32X1

5,5,4,4,3

Back Squat

Metcon

Each Round should last between 3min-4min so scale rowing volume and barbell weight accordingly.

Metcon (4 Rounds for time)

4 rounds each for time.

25/20 Cal on Rower

5 Power clean

7 Front squat

5 Jerk

Rest 2 min between Rounds

Barbell Rx 155/110

Rx+ 185/135