06/12/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

Run 200m

4 Sampson Stretch

10 Barbell Good Mornng

20 Arch Rock

20 Medium weight KB Swing

8 KB Single Leg Deadlift each

1 min standing wide leg forward fold…. add in some side to side movement or some twist

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

Deadlift

all reps are touch n go

get a few warm up sets in then…

2 sets of 5 Reps at 70%

3 set of 3 Reps at 80%-85% (build as needed)

4 sets of 2 Reps at 85-90% (build as needed)

Deadlift

Metcon

Metcon (Time)

3 Rounds

Run 400m

20 Toe to Bar

30 Alternating DB Snatch 40/25 (Rx+ 50/35)