03/25/2020

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10 Scapular Push Up

10 Push Up

20 Hollow Rock

5-8 PVC Pass Thru

10 OHS or 10 Front Squat

20 Banded Face Pulls

5 -8 BB Sots Press

Pick 4 Mobility movements

1 min Ankle Mobility

1 min each leg Pigeon or Couch Stretch

1 min Foam Roll Lats and hit Thoracic Extension using your BB as an anchor

1 min Trap Smash

1 min Pec Smash

Strength

Option A:

7 Sets, On the 2:00:

1 High Hang Squat Snatch + 1 Overhead Squat

1 Hang Squat Snatch + 1 Overhead Squat

1 Squat Snatch + 1 Overhead Squat

Option B:

7 Sets, On the 2:00:

1 High Hang Squat Clean + 1 Front Squat

1 Hang Squat Clean + 1 Front Squat

1 Squat Clean + 1 Front Squat

Metcon

Metcon (5 Rounds for time)

Every 4 min for 5 cycles

Run 200m

18 KB Swing 55/35

8 Thruster 115/80 (Rx+135/95)