03/20/2020

Encinitas – Group Class

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Warm-up

Run 400m

50′ walking Lunges

15 Barbell Good Morning (leave Bar out)

10 Push Ups

10 Banded Y Out

10 Banded Shoulder Press

Spend 2-3 min reviewing videos while mobilizing:

Foam Roll

Pigeon Stretch

Barbell Quad Smash

Glute, Chest, Trap Smash with lacrosse ball

THEN go through 1 practice round while setting up stations: Grab a partner to make set up easier.

Strength

4-5 Sets (20 min CAP)

12x Incline DB Bench Press

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

https://www.youtube.com/watch?v=KdekRjG-4yE

1/2 kneeling Landmine Twist x 8 each side

Barbell Skull Crusher x 15 reps (TEMPO 2 count lower)

Dips x 8

Metcon

Metcon (Time)

20 min CAP

10 Burpees

25 KB Swing

10 Burpees

25 KB Swing

50 Lunges

10 Burpees

25 KB Swing

50 Lunges

100 Sit-Ups

10 Burpees

25 KB Swing

50 Lunges

100 Sit-Ups

150 Air Squats