08/06/2018

Encinitas – Group Class

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Warm-up

(10 min CAP)

Run 200m

20 Banded Air squat in front of squat rack

15 Banded Clam Shells each side

20 Banded Glute Bridge on Wall (band above Knees, drive them out)

20 Banded Glute Bridge Pulses on Wall

Barbell Quad Smash

1 min Figure 4 Lacrosse Ball Glute Smash

1 min each leg Pigeon

Strength

Take 25 min to complete:

1 RM Max Back Squat

Back Squat

Metcon

21-15-9

Ground to OH 75/55

Burpee Bar Hop

then at the 10 min mark complete

10 min AMRAP Ladder

1.1.2.2.3.3 and so on until the 20 min mark.

Ground to OH 155/110 (Rx+185/135)

Box Jump 30/24

Score each workout individually

Metcon (Time)

21-15-9

Ground to OH 75/55

Burpee Bar Hop

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP Ladder

1.1.2.2.3.3 and so on until the 20 min mark.

Ground to OH 155/110 (Rx+185/135)

Box Jump 30/24