Encinitas – Group Class
15/12 Cal Assault Bike or 200m Run
50′ walking Lunges
20 Push Ups
8 Strict Toe to Bar or Hanging Knee Raise
Glute, Chest, Trap Smash with lacrosse ball
Spend 5 min working on the following:
Bench Press Warm up
Deficit Front Racked Barbell Rev Lunge Warm Up
Metcon first today!!
Record Max Reps across all exercises.
You may start at any station but must move in order.
Metcon (AMRAP – Reps)
5 Cycles per exercise
40 sec on : 20 sec off
Stay at each station for all 5 Cycles before moving onto the next exercise.
1 minute rest after all 5 cycles finished, to allow for transition time.
Bench Press 95/65 (Rx+ 135/95)
Toe to Bar
Deficit* Front Racked Alternating Reverse Lunge 75/55 (Rx+ 115/80)
*stand on a 45# plate
Go through 1 warm up set… then
Three sets of:
Bar Skull Crushers x 10-12 reps
KB Curl to Press x 10 Reps
DB Side Plank Rotations x 8 each side
Heavy (but with control) Supinated-Grip Bent-Over Barbell Row x 8 reps Tempo (2 count lower 1 count pause at top)