11/02/2018

Encinitas – Group Class

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Warm-up

Run 200m

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

30 Wall Glute Bridge

30 Wall Glute Pulses

30 sec Couch Stretch each leg

10 PVC pass Thru into 10 OHS

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

3 min additional mobility work

Strength

OHS

8 sets of 3 Reps @ 85%

Beginner or Range of Motion limited

continue working through sets of 3-5 Reps only increasing weight if form and range of motion are fully meet.

Metcon

Overhead Squat

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Run 400m

12 Deadlift

9 Hang Power Clean

6 Shoulder to OH

Bar

Rx 135/95

Rx+ 155/110