05/20/2020

Encinitas – Group Class

View Public Whiteboard

Warm-up

Row 30/21 Cal, Bike 35/25 or Run 400m

15 Banded or Prisoner Good Morning

10 Single leg KB Deadlift each leg

30 Banded Hamstring Curl or Hamstring Curl using Rower

30 sec wide leg forward fold

20 Arch Rock

5 min mobility

Banded Hamstring Stretch

Foam Roll

Strength

Deadlift

Starting at 80% and building:

5 x 3 x 80%+

(if you are limited on weight then just increase volume across all 5 sets)

example: if you can only build to 70% of 1 RM try for 8-10 unbroken reps

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

100 Double Under

50 Wallball 20/14 (empty barbell thruster)

40/32 Cal Row (Assault Bike 35/26 Cal or Run 600m)

30 Alternating DB Snatch 40/25 (Rx+50/35)

20 Alternating Pistol
scale 150 single under