07/05/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

25′ Banded Side Lunge each direction (get low, bands just below knees)

10 Banded Clam Shells each (band above knees)

10 Alternating Cossack Squat holding light KB

10 Good Morning

10 WallBall (leave out)

30 sec BB Quad Smash or couch stretch each leg

30 sec Pigeon each leg

3 min mobility of your choice

Strength

Back Squat

5 sets of 1.1

Tempo: 30X0

1.1 means rest 15sec between singles with the bar on the rack

Start heavy but leave room to have great Tempo and build weight with each set

Back Squat

Metcon

Metcon (Time)

3 Rounds

20 Chest to Bar

30 wall-ball 20/14

100′ -weighted DB bear crawl 40/25

Rx Plus

DB 50/35

Metcon (Time)

3 Rounds

20 Chest to Bar*

30 Wall-ball 20/14

50′ Handstand Walk

Rx Plus

10 Bar Muscle up*