10/03/2017

Encinitas, South Vista – Group Class

Warm-up

(10 min CAP)

Run 200m

4 Inverted Burpee or 30′ Handstand Walk

then…

2 Rounds

5 Standard Push up

15 V UP

5 Diamond Push Up

15 Hollow Rock

5 Wide Push Up

Mobility

Pec Smash

Tricep Stretch with Bands or use the wall

Foam Roll

Strength

Bench Press

3 sets of 3 Reps AHAP with wide Grip

3 sets of 3 Reps AHAP with normal Grip

3 sets of 3 Reps AHAP with close Gripe

Bench Press (Record Heaviest Normal Grip set of 3)

Metcon

Metcon (Time)

3 Rounds

20 Chest to Bar*

30 wall-ball 20/14

100′ -weighted DB bear crawl 40/25**

Rx Plus

10 Bar Muscle up*

60′ HS Walk**
weighted bear crawl demo video : https://youtu.be/6dBBN2aBS5E