12/07/2017

Encinitas – Group Class

Warm-up

(10 min cap)

4 Wall Walk Ups

10 Scapular Push Up

10 Push Ups

10 Diamond Push Up

20 Front Raise using rubber plate

20 sec Reverse Table Top Hold

Mobilize and Stretch

Pecs

Shoulders

Triceps

Strength

Continue Cycling through Rounds for 20 min

ADV-

5-8 Rep Strict HSPU with 4”/2″” deficit

Alternate Rounds – 50’ HS Walk or Max Rep Strict Ring Dips with 4 sec pause at bottom

30 Banded SIt Ups

INT Plus-

5 Strict HSPU at any deficit

Alternate Rounds – 25’ HS Walk or Max Rep Straight bar or Ring Strict Dips

30 Banded SIt Ups

INT-

5 negative or banded HSPU

Alternate Rounds 25’ HS Walk or Max Rep Strict Bar Dips

30 Banded SIt Ups

Beg-

8 Piked Push Up

8 Strict Bar Dips

30 Banded SIt Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minutes AMRAP

30 Double Under

15 Toe to Bar

15 (1) arm DB Push Press 50/35

30 Air Squat