05/15/2020

Encinitas – Group Class

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Warm-up

Run/Row/Bike 4 min

4 inch worm

8 scapular push ups

10 push ups

10 DB windmill each side

10 1/2 kneeling single arm DB Press each side

10 light DB side raises

5 Push Press

5 Tall Jerk

Shoulder mobility as needed.

Strength

All 3 sets across all 3 movements should be at the heaviest weight possible… If you don’t have enough weight then just increase the reps.

(For example if you don’t have enough weight to do singles on the push jerk, then chose to do 3 reps instead of 1 across all 3 sets.)

Shoulder Press 5-5-5

Push Press 3-3-3

Push Jerk 1-1-1

Shoulder Press

Push Press

Split Jerk

Metcon

Metcon (Time)

5 Rounds

5 Power Cleans 115/80 (Rx+135/95 lb)

10 Front Squats

5 Jerks

Run 200m/Row 250m/Bike 15/11 Cal

90 seconds Rest