03/04/2018

Encinitas – Group Class

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Warm-up

50′ walking lunges

50′ ninja kicks

4 Wall Walk up

5 Supine Pull Up or 15 Ring Row

10 Push Up

20 Air Squat

30 sec Standing Wide leg forward fold

20 Floor wipers

Spend some time mobilizing

Shoulders/Chest/Back/Hamstrings/Hips/Glutes

Couch Stretch

Pec Smash

Banded Shoulder Stretches

Foam Roll Back

Pigeon Stretch

Figure 4 Glute Smash

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Women

95# Thruster

170# Deadlift

55# KB Swing