08/08/2019

Encinitas – Group Class

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Warm-up

Run 200m

4 Inch Worm + 4 Push Up after each inch worm

1 min Standing Wide Leg Forward fold (add some movement from side to side)

10 Single Arm Cross Body Romanian Deadlift each side

(Set up dumbbell in front of opposite foot and reach down across your body to lift it for each rep)

10 DB Side Plank Rotations each side

10 BB Good Morning

Attach Band to Rack for 20 Banded Hamstring Curl each Leg

Finish with 1 min Banded Hamstring Stretching per leg with Band attached to Rack

Strength

Sumo Deadlift

5 sets of 3 Reps Heavy across

Finish with 2 sets of 15 Reps Romanian DL at 40% of todays heavy 3

Sumo Deadlift

Metcon

Metcon (Time)

1000/800m Row

50 KB Swing 55/35

150′ Devil’s Lunge (KB 55/35) (DB’s 40/25 (Rx+50/35))

50 Burpee

Devils Lunge = 1 Arm holding KB in Front Rack Position while the other arm is holding a DB Overhead ( you may trade arms as needed)