08/07/2018

Encinitas – Group Class

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Warm-up

Row 400m

4 Wall Walk Up

8 Half Kneeling Bottom Up KB Press/arm

20 KB Goblet Squat

30 Hollow Rock

30 Arch Rock

20 sec Reverse Table Top Hold

5 Tall Power Jerk

During Mobility Review Bar Positions with coach for today’s strength

Mobility

Banded Shoulder Mobility

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smsah

Trap Barbell Smash

Strength

Warm up for 5 min to a medium weight… then for the next 16 min continue to build over the following:

Every 2 min , for 8 sets

4 Front Squat + 2 Push Press + 2 Power Jerk

4 Front Squat + 2 Push Press + 2 Power Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

40 Double Under (60 single)

20 DB Squats 40/25 (Rx+ 50/30)

10 Chest to Bar + Toe to Bar

1 Rep = 1 C2B+ 1 T2B

For Rx you must at complete the 2 movements together for each Rep
KB’s can be used as well… note in comments