11/14/2017

Encinitas – Group Class

Warm-up

Row 20cal

10 Scapular Push Up

10 Push Ups

10 Diamond Push Ups

30 V Ups

20 Floor Wipers

Lacrosse Ball to Traps and Chest

Foam Roll Triceps or use wall to stretch them

Strength

EMOM for 10 minutes

Bench Press x 3 Reps

Grab a partner with similar strength

Start at 80% and work up to 95%… or a heavy 3 that may need a spotter for end of EMOM.

Bench Press

Metcon

Metcon (Time)

2 Rounds

25/18 Cal Row

15 Handstand push-ups

25 Chest to Bar Pull Ups

15 Back Squat 155/110*

25 Toes-to-bars

Rx Plus 185/135

*bar comes from ground

Accessory work

3 Sets

1 arm OH DB Tricep extension x 12 Reps each

BB Close Grip Floor Bench Press x 12 Reps AHAP