08/12/2019

Encinitas – Group Class

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Warm-up

(10 min CAP)

Row 25/18 Cal

10 Inverted V UP (using rower)

10 Single leg KB Deadlift each leg

10 Barbell Good Morning

30 sec wide leg forward fold

20 single leg banded hamstring curl each leg

2-3 min mobility

Banded Hamstring Stretch

Foam Roll

Strength

Deadlift

After a couple warm up sets complete the following sequence to get to your heavy singles for the day:

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 2 reps @ 90%

Set 7/8/9 – Rep @ 95-105%+

Deadlift

Metcon

Metcon (AMRAP – Reps)

10 rounds for reps of:

30 seconds of pull ups

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

Rx 40/25 (Rx+50/35)