11/11/2017

Encinitas – Group Class

Warm-up

Run 200m

6 Sampson Stretch

20 Arch Rocks

20 Air Squat

20 Push Ups

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
Women

110#,20#,35#,110#