10/10/2019

Encinitas – Group Class

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Warm-up

200m Run

50 foot walking Lunge

30 Double Under or 50 Single Under

30 Hollow Rock

10 Push Ups

20 Banded Glute Bride feet on floor

10 Clamshells each side

10 Banded Glute Kick Back each leg

Mobilize until 10 min Past the hour

Strength

20 min of continuous work:

Heavy Deficit Reverse Lunge × 8 per leg (Kettlebells or Barbell front rack loaded)

Ring or Bar Dips x 8 (Tempo 3 count down, 1 count pause at bottom)

Single Leg Barbell Glute Bridge (Back on Bench) x 12 each leg

OH Barbell Sit Up x 8-12 Reps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Run 200m

40 Double Under

20 KB Swing 55/35 (Rx+70/55)

10 Renegade Row** + Box Step Over*

RX DB 40/25/ Rx+ DB 50/35

* measure box top to middle knee cap

** 1 Renegade Row = 1 Push Up + Row Rt + Row Left
scale 50 single under