Encinitas – Group Class
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Warm-up
Run 200m
6 Sampson Stretch
10 BB Kang Squat (leave bar out)
10 Dumbbell Hang Squat Clean
10 Alternating Cossack Squat
30 sec Couch Stretch each leg
30 sec Pigeon Stretch each leg
1 min Figure 4 Lacrosse Ball Glute Smash
1 min Foam Roll
5 min mobility
Pigeon
Couch
Glute Smash
Pec Smash
Foam Roll
Trap Smash
Strength
Hang Squat Clean – work up to a heavy single;
take 80% of today’s heaviest and perform:
Squat Clean 5 sets x 2 reps
*You may drop the barbell, then immediately reset and Squat Clean from the floor.
Hang Squat Clean
Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
30 double under
7 Toe to Bar
7 DB Squats 40/25 ( Rx+ 50/30)
7 DB Push Press
