Encinitas – Group Class
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Warm-up
Run 200m
50′ Banded Lateral Side Step (25′ each leg leading)
20 Banded Glute Bridge feet on Wall
10 Banded Clam Shell each side
10 DB Thruster (Tempo 3 count down, 1 count pause at bottom, explode back up, then return 3 count down to bottom)
40 sec thoracic extension on Foam Roller
30 sec couch stretch each leg
Tricep Stretch against rack each arm
Strength
Front Squat
Tempo: 32X1
2-3 Warm up sets to around 60-70% of 1 RM
then
Working Sets: building as long as tempo is maintained
5,5,4,4,3 (strict tempo)
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
7 Chest to Bar Pull Up
8 Deadlift 225/155 (Rx+255/180)
9 DB Thruster (40/25) (Rx+50/35)
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
4 Bar Muscle Up
8 Deadlift 225/155 (Rx+255/180)
10 DB Thruster (40/25) (Rx+50/35)
