11/09/2019

Encinitas – Group Class

View Public Whiteboard

Warm-up

15 Min Cap

Run 400m or Row 400m

50′ walking lunge

15 Air Squat

10 Push Up

5 Pull Up

10 Good Morning

20 Hollow Rock

1 set of the following:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Grab a partner and mobilize while talking strategy.

Mobility Ideas:

Roll out Quads will Barbell

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smash

Trap Barbell Smash

Metcon

35 min Time CAP

Metcon (Time)

At 321 go… Both Partner A and Partner B begin working.

Partner A complete’s

3 Rounds of Cindy then rest until Partner B finishes 1 cycle of the bear complex 95/65 (Rx+115/80)

1 cycle =

7 Unbroken Sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Workout will be complete, when each partner has completed 12 Rounds of Cindy and 4 Cycles of the Bear Complex.
1 Round Cindy

5 Pull Up

10 Push Up

15 Air Squat