06/10/2018

Encinitas – Group Class

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Warm-up

Run 400m

10 Bar Kips

10 T Push Up Push Up

4 Inch Worm

Runner Lunge to 1/2 split 5x (each side) pause 10 seconds

2 Rounds

15 Straddle V Up

30 Hollow Rocks

15 Arch Rocks

30 Leg Lifts

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (AMRAP – Reps)

With a running clock…

5 min AMRAP

750/650Row Buy-In…In remaining time complete AMRAP:

Deadlift 225/155

Rest 3:00

5 min AMRAP

500/400m Row Buy-In…In remaining time complete AMRAP:

Power Clean 155/110

Rest 3:00

5 min AMRAP

250m Row Buy-In…In remaining time complete AMRAP:

Squat Clean 135/95

Rx Plus

Deadlift 255/195

Power Clean 185/135

Squat Clean 155/110