Encinitas, South Vista – Group Class
Warm-up
Run 200m
50′ side Lunge
6 Sampson Stretch
15 Goblet Squat with a 2 second pause at bottom
20 Clam Shells
5 min of Mobility
Foam Roll into Thoracic Extension using barbell as anchor
Trap Smash
Quad Smash or Couch Stretch
Shoulder mobility with bands
Strength
Overhead Squat 3x 5 reps AHAP across
then
Snatch Balance 3×3 reps AHAP across
Overhead Squat
Snatch Balance
Metcon
In 14 min complete
“Diane”
21-15-9
Deadlift 225/155
HSPU
then with remaining time get as far into “Karen” as possible:
“Karen”
150 Wallball
Score all reps completed.
Also score Diane time individually.
If you also finish Karen your total score is 240 Reps
Metcon (AMRAP – Reps)
In 14 min complete
Diane
then with remaining time get as many reps into Karen as possible:
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
