01/03/2018

Encinitas – Group Class

Warm-up

(10 min cap)

30 Elbow Jack

15 Plank Hip Dips each side

4 Wall Walk Ups

10 Scapular Push Up

10 T- Push Ups

20 Banded Shoulder Press

20 Banded Y-out

Mobilize and Stretch

Foam Roll Lats

Smash Pecs

Banded Shoulders

Smash Triceps/Stretch on wall

Gymnastics

Continue Cycling 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

8 Floor Wiper each side

30 sec Tuck hold or L-sit on parallettes

INT Plus-

5 Strict HSPU at any deficit

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

8 Floor Wiper each side

30 sec Tuck hold or L-sit on parallettes

INT-

5 negative or banded HSPU

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

8 Floor Wiper each side

30 sec Tuck hold or L-sit on parallettes

Beg-

8 Piked Push Up

8 Strict Bar Dips

8 Bent knee floor wiper each side

30 sec Tuck hold or L-sit on parallettes

Metcon

Metcon (Time)

3 Rounds

20/18 Cal Row

50 foot Burpee Broad Jump

20 Pistol

50 foot Burpee Broad Jump

20 Chest to Bar

Rx+ = 10 Bar Muscle-ups