06/09/2018

Encinitas – Group Class

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Warm-up

Run 400m

20 Air Squat

15 Push Up

5 Pull Up

20 KB Swing

30 Arch Rock or Arch hold (30 sec)

30 Sec Hollow Hold

30 Hollow Rock

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (Time)

2 Rounds of “Helen”

Run 400m

21 KB Swing 55/35

12 Pull Up

1 Round of “Barbara”

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

2 Rounds of “Kelly”

Run 400m

30 Box Jump 20/16″

30 Wallball 20/14