05/12/2018

Encinitas – Group Class

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Warm-up

Run 400m or Row 20/16 CAL

20 Air Squat

15 Push Up

10 Wallball

4 Wall Wlak Up

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

If needed, due to class size you can choose to do Barbell Thruster at 45/35# instead of wallball

Metcon (Time)

Freestyle Fight Gone Bad

Rx = 345 Reps for Time

Rx + =405 Reps for Time

* you must follow order of exercises, however you may choose the amount of volume in each exercise.

3 Rounds

Wallball 20/14

SumoDeadlift High Pull 75/55

Box Jump 24/20″

Push Press 75/55

ROW KCAL

Rest 1 min

Example: For Rx 345 Reps

3 Rounds

25 Wallball

25 SDHP

30 Box Jump

30 Push Press 75/55

5 ROW KCAL

Rest 1 min