01/14/2020

Encinitas – Group Class

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Warm-up

Row 400m or Assault Bike 15/12cal

10 Barbell Good Morning (leave out bar)

20 Banded Hamstring Curl each leg into 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

All Deadlifts Sets are Touch-N-Go

2 sets of:

Deadlift x 5 reps @ 75-80%

2 sets of:

Deadlift x 3 reps @ 85%

4 sets of:

Deadlift x 2 reps @ 90%+

Metcon (Time)

3 Rounds

10 Ground to OH 155/110 (Rx+185/135)

15 Toes-To-Bar

20 Kettlebell Swings 55/35

25 Push Ups