01/13/2018

Encinitas – Group Class

Warm-up

Run 400m

20 BB Good Morning

10 T Push Up

10 DB Windmill each side

30 Hollow Rocks

15 V Up

30 sec continuous plank hip dips

30 Arch Rocks or 30 sec superman

20 Leg Lifts

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Banded Shoulder Mobility

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

25 Air Squats

20 Kettlebell Swings 55/35

15 Burpee

10 Box Jump 30/24″

5 Chest to Bar Pull-Ups (Rx+= 5 Bar Muscle Up)

Partner A starts with 25 air squats, Partner B then performs 20 kettlebell swings, Partner A then performs 15 burpees, Partner B does 10 box jumps, Partner A does 5 chest to bar pull-ups, then Partner B does 25 air squats…and so on.