08/06/2019

Encinitas – Group Class

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Warm-up

Run 200m

50′ Duck Walk

10 Push Up

30 Hollow Rock

1 min forearm plank

10 x 1/2 kneeling DB Shoulder Press

10 DB Windmill each arm

5 min Mobility amd Review video Box Squat

https://www.youtube.com/watch?v=e9HloHClt2Q

Pigeon Stretch

Foam Roll Lats

BB Quad Smash

Glute Smash

Accessory work

Accessory Work

4 Cycles (20 min CAP)

8x Seated DB Curl to Press

8x Box Squat

6-8x Straight Bar Dips (go weighted if able) Tempo 21×1

8 x each (1) Arm DB Row Tempo 3 Count Lower, 1 count pause with DB in Contact with Body (use benches as a stable platform)

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Nicole 2.0 (AMRAP – Reps)

20- Minute AMRAP of

400m Run

Max Rep Ring Muscle Up

Nicole 3.0 (AMRAP – Reps)

20-min AMRAP

400m Run

Max Rep Bar Muscle Up