Encinitas – Group Class


Row 400m

4 Wall Walk Up

8 Half Kneeling Bottom Up KB Press/arm

20 KB Goblet Squat

30 Hollow Rock

30 Arch Rock

20 sec Reverse Table Top Hold

During Mobility Bar Positions with coach for today’s strength


Banded Shoulder Mobility

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smsah

Trap Barbell Smash


Every 90 sec for 10 sets

2 Front Squat + 2 Push Press + 2 Jerk

*push press will be your limiting movement.

**build from 70% of max push press

***use the racks

Push Press (for reference only)

2 Front Squat + 2 Push Press + 2 Jerk


Metcon (AMRAP – Reps)

5 Cycles for total reps

1 min max Cal Row

1 min max rep Wallball

2 min Rest