07/11/2018

Encinitas – Group Class

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Warm-up

Run 200m

50’ banded side lunge

30 Wall Glute Bridge

30 Wall Glute Pulses

15 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

10 DB Side Plank Rotations

https://www.youtube.com/watch?v=eos77-f7Ifo

Barbell Quad Smash

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Ankle Mobility or Foam Roll

1 min each leg Pigeon

Strength

Back Squat

3,3,3,2,2

Tempo 32X1

Heavy but still able to maintain strict tempo across all 5 Sets

Back Squat

Metcon

Metcon (Time)

Complete rounds of 3, 6, 9, 12, 9, 6 and 3 reps for time of:

Hang Squat Clean

Renegade Row (push up + row Rt. + row Lt.)

Rx = BB 125/85 DB 40/25

Rx+ = BB 155/110 DB 50/35

Accessory work

3 Sets

6x Bulgarian Split Squat (Really Heavy)

8x Glute Bridge off Bench (Really Heavy)