12/03/2019

Encinitas – Group Class

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Warm-up

Row 400m

15 Hamstring Curl using Rower Set or 20 Banded HS Curl using Racks

10 Barbell Good Morning (leave out bar)

10 Single leg BB Deadlift each leg

1 min wide leg standing forward fold

20 Hollow Rock

20 Arch Rock

3-5 min mobility

Banded HS Stretch using Racks

Couch Stretch

Barbell Quad Smash

Strength

Deadlift

5×5 Unbroken AHAP across all 5 sets

Deadlift

Metcon

Metcon (Time)

15-12-9-6-3 reps for time of:

3x Double Under

Hang Power cleans

Shoulder to OH

Chest to Bar Pull-ups

Barbell 135/95 (Rx+155/110)
scale 5x single under