02/10/2020

Encinitas – Group Class

View Public Whiteboard

Warm-up

(10 min cap)

Run 200m

4 Sampson Stretch

20 Banded Wall Glute Bridge

30 sec Banded wall sit hold

30 sec pigeon each leg

10 Kang Squat

10 Alternating Cossack Squat BB on back (if able)

10 Ring Row or 5 Strict Pull Up

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

Back Squat

4 Sets of 10 for total weight lifted

Make sure to get at least 3-4 warm up sets in preparing for the heavy 10’s

Back Squat 4x 10 (4 Rounds for weight)

Metcon

Metcon (AMRAP – Reps)

17 min AMRAP

5 Squat Cleans 155/110 (Rx+185/135)


3 Rounds of “Gymnastic Complex”

1 Round of Gymnastic Complex:


4 Strict Handstand Push-ups

8 Bar Dips (Rx+ Ring)

12 Chest to Bar Pull Ups