08/14/2019

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10 Air Squat in front of squat rack

10 Banded Clam Shells each side

20 Banded Glute Bridge feet on floor

Barbell Quad Smash

1 min Figure 4 Lacrosse Ball Glute Smash

30 sec Pigeon per leg

1 min Ankle Mobility or Foam Roll

Strength

Nine sets of: Back Squat

Set – 1. x 3 reps @ 60%

Set – 2. x 3 reps @ 70%

Set – 3. x 3 rep @ 75%

Set – 4. x 3 reps @ 80%

Set – 5. x 3 reps @ 85%

Sets 6,7,8,9. x 7 reps @ 70%

Back Squat

Metcon

Metcon (Time)

400 Meter Run

immediately followed by…

Three rounds of:

*10 DB Burpee Box Step up 24″/20″ 40/25 (Rx+50/35#)

**15 Straight Bar Dips (Rx+Ring Dips)

immediately followed by…

400m Run

*You must hit full extension with both feet on the box, these are not step overs.

**no bands on Dips today. If you can’t do a straight bar dip without a band use the parallettes and for added difficulty place feet on 12″ box