11/08/2018

Encinitas – Group Class

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Warm-up

15/12 Cal Assault Bike or 200m Run

50′ walking Lunges

20 Push Ups

8 Strict Toe to Bar or Hanging Knee Raise

Foam Roll

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

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.

Assault Bike

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

Strength

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)