12/02/2019

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

Tempo: 30X0

Warm up with 3-4 sets then completes the following working Sets:

3,2,1, 3,2,1 *

*Wave Load: Add weight for first sets of 3, 2, and 1
 
Then make the second sets of 3, 2, and 1 heavier than the firs

Front Squat

Metcon

Metcon (Time)

10 Rounds

3 Power Snatch 135/95# (Rx+ 155/110)

6 Single Arm OHS 40/25 (Rx+ 50/35)

9 Push Up w release

Rx+=50/35