10/07/2019

Encinitas – Group Class

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Warm-up

Row 500m

50’ Banded Side Step (25′ each side)

20 Glute Bridge feet on floor

10 Glute Kick Back each Leg

10 BB Kang Squat

5 BB Push Press

5 BB Thruster

Mobility

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

Lacrosse Ball Trap Smash

BB Quad Smash

1 min Foam Roll

Strength

Every 3 min complete the following for 5 sets

7 Back Squat

5 Shoulder to OH

3 Thruster

5 set on the 3 min Barbell Complex

7 Back Squat

5 Shoulder to OH

3 Thruster

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Men use 24″