01/08/2020

Encinitas – Group Class

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Warm-up

10MIN CAP

Run 200m

15 Banded Wall Glute Bridge

12 Glute Kick Backs each leg

10 Push Ups

30 Hollow Rock

16 Floor Wipers (8 each side)

10 BB Good Morning

5 BB Front Squat with 4 sec pause at bottom

8 BB Push Press

10 Barbell Side Bends each side

With any remaining time mobilize:

Foam Roll

Barbell Quad Smash

Glute, Chest, Trap Smash with lacrosse ball

Strength

Every 2 min for 16 min

Spend a few minutes building to a medium heavy load and build.

Hang Squat Clean + Front Squat + 3 Split Jerk

Hang Squat Clean + Front Squat + 3 Split Jerk

Metcon

Metcon (AMRAP – Reps)

4 min on 2 min off for 4 sets

20/15 Cal Assault Bike

100′ DB Front Racked Walking Lunge

Max Rep DB Shoulder to OH (40/25) (Rx+50/35)