09/14/2018

Encinitas – Group Class

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Warm-up

(10 min Warm up)

For Back Squat option:

Run 200m

50′ Duck Walk

10 Kang Squat

15 Barbell Glute Bridge

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

For Bench Press

Run 200m

4 Inch Worms with 3 Push ups after each one

50 foot Crab walk

30 sec Pec Stretch on floor.

1 min Lacrosse Ball Pec smash using squat rack column

1 min Foam Roll

Strength

(25 min CAP)

Choose your own adventure.

Back Squat or Bench Press

Set – 1. x 4 reps @ 75%

Set – 2. x 3 reps @ 80%

Set – 3. x 3 reps @ 85%

Set – 4. x 1 rep @ 90%

Set – 5. x 10 reps @ 70%

Set – 6. x 10 reps @ 75-80%

If you finish bench press early, go through part of the back squat warm up to get your legs ready for the workout.

Back Squat

Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

400 Meter Run

30 Thrusters (75/55 lbs)

20 Chest to Bar*

20 Handstand Push-Ups

30/20 Calorie Row

Rx+ 8 Ring Muscle-Ups

Run does not count.

If more than 10 people in class some may choose to Row 1st and Run last.