02/12/2020

Encinitas – Group Class

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Warm-up

Run 200m

6 Sampson Stretch

10 Good Morning

10 Front Squat

8 Press

4 Tall Jerk

1-2 min Barbell Trap Smash in Racks

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

Strength

1 Hang Clean + 1 Front Squat + 1 Split Jerk

5 min EMOM Barbell Cycle

1 Hang Squat Clean + 2 Front Squat + 2 Push Press

Rest 2 min and add weight

Every 90 sec for 5 sets

1 Hang Clean + 1 Front Squat + 1 Split Jerk

Metcon

Metcon (Time)

75 Wallballs 20/14

60 Push Ups

45 Toes to Bar

30 Single DB Box Step Overs (24/20″) DB 50/35#

15 Thruster 135/95 (Rx+155/110)