11/27/2019

Encinitas – Group Class

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Warm-up

Row 400m

15 Hamstring Curl using rower

10 Barbell Good Morning (leave out bar)

10 light sumo deadlift with KB

1 min Banded Hamstring Stretch

20 Hollow Rock

20 Arch Rock

5 min mobility

Foam Roll with Thoracic extension

Couch Stretch

Banded Hamstring Stretch

Strength

5 Sets

2-4 warm up sets then…..

5-5-3-3-2-2-2 (heavy and building across all sets)

Sumo Deadlift

Followed by 2 sets of 15 Rep Romanian Deadlift (try your first set around 50% of todays heaviest 3)

Sumo Deadlift

Metcon

Metcon (AMRAP – Reps)

(10) 1-minute rounds of:

7 burpees over the bar

Max reps of power clean 155/110 (Rx+185/135)

Rest 1 min between Rounds