03/18/2020

Encinitas – Group Class

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Warm-up

Run 200m

4 Inch Worm

10 Push Up

20 Banded glute kickback

20 Banded glute bridge

15 KB Goblet Squat w 2 sec pause

10 Push Press

5 Tall Jerk

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

AGOQ 2020 #5

1-rep-max clean and jerk

Clean and Jerk

Metcon

AGOQ 2020 #2 (Time)


15 chest-to-bar pull-ups


10 overhead squats, 75/55 (Rx+95/65)

15 chest-to-bar pull-ups


10 overhead squats, 115/80 (Rx+135/85)

15 chest-to-bar pull-ups


10 overhead squats, 135/95 (Rx+185/115)

15 chest-to-bar pull-ups


10 overhead squats, 225/145

Time cap: 15 minutes