02/11/2020

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

Block Pull Deadlift

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 85%

Set 3 – 3 rep @ 90%

Set 4 – 2 rep @ 95%

Set 5 – 1 rep @ 100%

Set 6 – 1 rep @ 100%+

Aim toward hitting 110% of a 1RM from the barbell measure from 2″ below knee caps

then….

Back down to 90% for a 2 set of 3 reps from the blocks..

Metcon

score each round for time

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets) for times:

1000/800 Meter Row

15 Bar-Facing Burpees

15 Power Snatches 115/80 (Rx+135/95)