12/05/2018

Encinitas – Group Class

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Warm-up

Row 400m

50’ Banded Side Step

20 Wall Glute Bridge

20 Wall Glute Pulses

30 sec Banded WallSit

30 sec Couch Stretch each leg

10 Wallball (leave out)

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

Front Squat or Sumo Deadlift (use same % and Reps)

Warm up (3-4 sets) to 60% of 1 RM Front Squat

then complete:

5 Reps @ 70% of 1RM

4 Reps @ 75%

3 Reps @ 80%

2 Reps @ 85%

2 Reps AHAP for today

then

8 Reps x 2 sets @ 75% of todays heavy 2

Front Squat

Sumo Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Sumo Deadlift High Pulls (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/15 Calorie Row