11/05/2017

Encinitas – Group Class

Warm-up

Run 200m

10 T Push Up Push Up

4 Inch Worm

10 Good Morning

2 Rounds

15 Straddle V Up

30 Hollow Rocks

15 Arch Rocks

30 Leg Lifts

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (Time)

Five rounds for time of:

20 Kb Swing 55/35

10 HSPU

Rest 3 minutes, and then…

Four rounds for time of:

3 Rope Climbnds for time of:

16- alternating 1 arm db snatch 50/35

Rest 3 minutes, and then…

Three rounds for times of:

15 Overhead Squats 95/65

15 Sumo Deadlfit High Pull 95/65

Rx plus 115/80
subtract out 6 min rest time.