Encinitas – Group Class
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Warm-up
Run 200m
4 Inch Worm
8 DB Renegade Row w push up (each arm)
4 Wall Walk Ups
30 Hollow Rock
or for Super Squats
Run 200m
5 Strict Pull up or 10 ring row
50′ Duck Walk
10 Jump Squats
10 BB Glute Bridge
5 min mobility
Shoulder Work
Pec Smash
Lacrosse Ball to Shoulders
Trap Smash
Foam Roll Lats and Triceps
or
Leg Work
Quad Smash with BB
30 sec Couch stretch
30 sec Pigeon Stretch
Foam Roll Lats
Glute Smash
Strength
Super Squat make up day
or
3 sets
Seated DB 1 arm Press x 8 each side
then..
Split Jerk 5 sets of 2 Reps AHAP across all 5 sets
Split Jerk
Super Squat
1×20 AHAP
Metcon
Metcon (Time)
23 min CAP
30 Rounds
5 Push Up
3 Box Jump 30/24
1 Power Clean 175/120
Rx plus 205/140
