04/14/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

Run 200m

10 Strict Toe to Bar or Hanging Knee Raise

10 1-1/4 Goblet Squats using KB

20 Walking Lunges

10 Pancake good morning

https://www.powermonkeyfitness.com/videos/warm-stretching/pancake-good-morning

30 sec Pigeon Stretch each side

core warm up

2 Rounds

20 V-Ups

30 hollow rock

30 sec hollow Hold

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (Time)

200-meter single-arm KB farmers carry 55/35

31 toes-to-bars

31 burpees

31 front squats, 95/65 lb.

400m Run

31 toes-to-bars

31 burpees

31 back rack box step ups (measured to knee cap)

200-meter single-arm KB farmers carry 55/35

Rx+ KB 70/55