05/13/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Inch Worm

10 Push Up

10 Diamond Push Up

4 wall walk up

5 min Mobility

Lacrosse Ball to Traps and Chest

Banded Shoulder Stretch

Foam Roll Lats or Lacrosse Ball Smash to Lats

Strength

For 16 min work through the following

8 Ring Dip or Straight Bar Dip 4 count lower

2 Rope Climb or 1 legless from floor

50′ HS Walk or 30 sec wall facing HS Hold

8 Barbell Roll Out

Metcon

Metcon (Time)

For time, using a single dumbbell:

20 Burpee DB Hop

40 overhead walking lunges

20 Toe to Bar

30 snatches, alternating arms

20 Burpee

20 overhead squats, 10 each arm

20 Toe to Bar

10 Turkish get-ups

20 Burpee

Men: Rx 40 Rx+ 50#

Women: Rx 25 Rx+ 35#