01/06/2018

Encinitas – Group Class

Warm-up

Run 200m

50′ ninja kicks

15 Push Up

4 wall walk up

30 V Up

20 Arch Rock

1 min pigeon each side

6 min mobility (pick 3)

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (Time)

For time:

Run 400m

Then, 6 rounds of:

6 Deadlift 225/155

12 Bupree Bar Hop

immediately following 6 rounds…

Run 400 meters

Then, 4 rounds of:

10 KB Swing 70/55

20 Goblet Racked Kettlebell Lunges “stepping forward” 70/55

immediately following 4 rounds…

Run 400 meters

Then, 2 rounds of:

30 Push Up

60 Sit Up