11/12/2017

Encinitas – Group Class

Warm-up

Run or Row 400m

10 T Push Up

4 Wall Walk Up

20 Good Morning

10 Light 1 arm KB Thruster each arm

5 Strict Pull up or 15 Ring Row

Runner Lunge to 1/2 split (each side) pause 10 seconds x 3

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

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Row option: Men 1000m, Women 900m

Women

190#,35#/,20″

Warm-up

Strength

Metcon