12/03/2017

Encinitas – Group Class

Warm-up

Run or Row 400m

50′ banded side lunge each side

20 Banded Air Squat

20 BB Glute Hip Bridge (leave bar out)

2 Rounds

30 sec Parallete L-sit/ tuck hold

25 Hollow Rocks

20 V up

10 BB side bends each side

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (Time)

Row 800m

25 Back Squat

Run 400m

25 Toe to Bar

Row 800m

25 Back Squat

Run 400m

25 Toe to Bar

finish with

50 Burpee
Back Squats no racks = Rx

men B/W

women .8 B/W