11/25/2019

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10 Kang Squat

10 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

Front Squat

5 Sets

Tempo: 30X0

2 reps @ 80-85% 1RM

Beg-Int

5 sets of 6x8Reps

Front Squat

Metcon

Metcon (Time)

9 Rounds

5 Power Snatch 95/65 (Rx+135/95)

1 Round Cindy