11/01/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

10 Bupree’s for each piece of Candy you ate last night. (max 30) or Run 200m if no Candy

50′ walking Lunges

15 Light KB Swing

10 Push Ups

30 Hollow Rock

Spend 2-3 min mobilizing:

Foam Roll

Pigeon Stretch

Barbell Quad Smash

Glute, Chest, Trap Smash with lacrosse ball

Metcon

Start METCON at 15 Past.

Metcon (Time)

10 Burpees

25 KB Swing 55/35 (Rx+70/55)

10 Burpees

25 KB Swing

50 Fwd Walking Lunges

10 Burpees

25 KB Swing

50 Lunges

100 Sit-Ups

10 Burpees

25 KB Swing

50 Lunges

100 Sit-Ups

150 Air Squats

Strength

With remaining time in Class get through as many cycles as possible.

Incline Y Raises x 10 reps (2 count up 1 count pause, 2 count down)

Landmine Rotational Clean and Press x 6 each side (go heavier than last time)

Barbell Skull Crusher x 15 reps (TEMPO 2 count lower)

Romanian Deadlifts x 12 start around 30% of Max DL and build

VIDEO REVIEW

Incline Y Raises

https://www.youtube.com/watch?v=KdekRjG-4yE

Landmine Rotational Clean and Press

https://www.youtube.com/watch?v=NzETesdNXw0