09/13/2018

Encinitas – Group Class

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Warm-up

30 Double Under or 50 Single Under

10 Push up

5 Diamond Push up

30 Double Under or 50 Single Under

10 DB Windmill each side

10 PVC Pass Thru

10 PVC or BB OHS

Pick 4 Mobility movements

1 min Ankle Mobility

1 min each leg Pigeon or Couch Stretch

1 min Foam Roll Lats and hit Thoracic Extension using your BB as an anchor

1 min Trap Smash

1 min Pec Smash

Strength

Overhead Squat

Advanced

Warm up with a few light- medium weight sets then complete

5-5-3-3-2-2-2

Recording your heaviest set of 5,3,2

Beg- Int

Warm up with a few light sets then complete with good form

8 sets of 5 Reps (building if form allows for it)

Shoulder Issues…..

Front Squat

5-5-3-3-2-2-2

Overhead Squat (5 reps AHAP)

Overhead Squat (3 Reps AHAP)

Overhead Squat (2 Reps AHAP)

Metcon

Metcon (Time)

20 min time CAP

5 Rounds

30 Double Under (scale 50 single)

6 Renegade Row + Box Step over*

30 Sit ups**

Rx 40/25

Rx+ 50/40

1 Renegade Row = Push up + Row Rt arm + Row Left arm

*measure box top height to knee cap level

** you may use the DB’s to anchor your feet for the sit ups