09/12/2019

Encinitas – Group Class

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Warm-up

Run 400m

20 Banded Glute Bridges with feet on wall

10 Banded Glute Pulse in full Bridge with feet on wall

4 Wall Walk Ups

10 Scapular Push Up

10 Push Ups

5 Diamond Push Up

Mobilize and Stretch

Foam Roll Lats

Smash Pecs

Smash Triceps/Stretch on wall

Strength

Warm up with a few barbell cycles.

Then as a class complete the following:

EMOM for 6 min with minimal weight increase

Hang Squat Clean + Squat Clean + Push Jerk

then…

Every 90 sec for 5 sets

Int-Advanced:

2 Squat Clean + 1 Push Jerk

New:

4 Hang Squat Clean + 2 Push Jerk

2 Hang Squat Clean + 1 Push Jerk

Metcon

Metcon (Time)

3 Rounds

Run 400m

12 Deadlift 155/105 (Rx+185/135)

9 Hang Power Clean

6 Renegade Row* 40/25 (Rx+ 50/35)

*1 Renegade Row = 1 Push Up + Row Rt. side + 1 Push Up + Row Lt. side