08/05/2019

Encinitas – Group Class

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Warm-up

Run 200m

25’ Banded sides step each direction

10 Banded Clam Shells each side

20 Banded Glute Bridge

Grab a Barbell and complete

5 Hang Power Clean

5 Front Squat

5 Push Press

5 Back Squat

10 Barbell Side Bend each side

Pick 3 of the following or do our own mobility:

Barbell Quad Smash

Pigeon

Foam Roll

Trap Smash

Pec Smash

Metcon

Bear Complex (Weight)

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one set. You will be completing 7 sets in 1 Round,. Continue increasing the weight after each successful round., This is not a timed workout, this is for max weight only. Rest as needed between sets, but DO NOT let the bar rest on the ground during your 7 sets.

50/35 Cal Assault Bike (Time)