03/23/2020

Encinitas – Group Class

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Warm-up

Run 200m

15 KB Goblet Squat w 2 sec pause

10 Push Up

10 Banded Clam Shells each side

10 Banded Glute Kick Back each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min each leg Pigeon (option elevated) or Couch Stretch

Strength

Back Squat: 30X0; 3.3.3; rest 20sec/ x 4 sets

* Cluster Sets – There are 4 total sets today and each will consist of 9 reps!

You will perform 3 Back 
Squats at a 30X0 tempo and then return the bar to the rack. Rest 20sec and then pick up the bar again and perform 3 more reps at 30X0 tempo. Repeat this rack and reset 1 more time for a total of 9 reps and the completion of this set. Rest then repeat the entire set again.

Back Squat

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 20 minutes:

Minute 1 – 6 Bar-Facing Burpee + 6 Power Clean 135/95 (Rx+155/110)

Minute 2 – 6 Bar-Facing Burpee + 30 Double Unders

Minute 3 – 6 Bar-Facing Burpee + 10 Chest to Bar (4 Bar Muscle Up)

Minute 4 Rest

Minute 5 Repeat