09/04/2019

Encinitas – Group Class

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Warm-up

30 Alternating single leg single under

30 Double Under (10 attempt)

50’ Banded side step (25′ each side)

10 Banded Clam Shells each side

15 Banded Glute Bridge feet on wall (band above Knees, drive them out)

10 BB Kang Squat

Barbell Quad Smash

1 min Figure 4 Lacrosse Ball Glute Smash

1 min each leg Pigeon

Strength

Eight sets of:

Back Squat

Set – 1. x 5 reps @ 70%

Set – 2. x 3 reps @ 75%

Set – 3. x 2 rep @ 85%

Sets – 4-6. x 2 reps @ 90%

Set – 7-8. x 10 reps @ 70%

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

1 Snatch 135/95 (Rx+155/110)

3 Clean and Jerk 135/95 (Rx+155/110)

30 Double-unders
scale 50 single Unders