09/07/2018

Encinitas – Group Class

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Warm-up

Run 200m

50’ Quadruped Banded Side Lunge (25′ each side)

30 WallGlute Bridge

30 Wall Glute Pulses

30 sec Couch Stretch each leg

15 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

Eight sets of:

Back Squat

Set – 1. x 5 reps @ 70%

Set – 2. x 3 reps @ 75%

Set – 3. x 2 rep @ 85%

Sets – 4-6. x 2 reps @ 90%

Set – 7-8. x 10 reps @ 70%

Back Squat

Metcon

Metcon (Time)

1000m/850m Row

50 Alternating Pistol

30 Deadlifts 225/155 (Rx+285/200)