03/11/2018

Encinitas – Group Class

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Warm-up

50′ walking lunges

50′ ninja kicks

50′ bear crawl

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 V Up

1 min side plank each side

40 Hollow Rocks

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

You may start on either sequence and if needed may start on any exercise as need to help keep a smooth flow across the 5 assault bikes.

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 12 minutes: (3 sets)

Minute 1: 14/10 Cal Assault Bike

Minute 2: 12 Burpees

Minute 3: 18 Barbell Thrusters 45/35

Minute 4: 20 Box Jump 24/20″

On minute 17 start the following sequence.

Every minute, on the minute, for 12 minutes: (3 sets)

Minute 1: 15/12 Calories on Rower

Minute 2: 12 Toe to Bar

Minute 3: 8 HSPU

Minute 4 21 Kb Swing 55/35

Rx Plus

16/12 Cal on Airdyne

18/15 Cal on Rower

KB 70/55

14 Toe to Bar

12 HSPU
perfect score = 24 Rounds.