01/07/2019

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10 Kang Squat

10 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

If you don’t feel you have a very current Back Squat, test your 1RM today…. otherwise follow the % based sets below.

Nine sets of: Back Squat

Set – 1. x 3 reps @ 60%

Set – 2. x 3 reps @ 70%

Set – 3. x 3 rep @ 75%

Set – 4. x 3 reps @ 80%

Set – 5. x 3 reps @ 85%

Sets 6,7,8,9. x 7 reps @ 70%

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

20 Unbroken Thrusters Rx 95/65 (Rx +115/80)

15 Toes to Bar

10 Box Jump 24/20