07/07/2018

Encinitas – Group Class

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Warm-up

Run or Row 400m

50′ Ninja Kicks

50′ Side Lunge

15 Push Ups

5 Palm Facing Chin Up

5 Chest to Bar Pull Up or Chin over bar

5 Toe to Bar

10 light 1 arm DB Thruster

10 BB Good Morning

10 BB Side Bend each side

5 min Mobility (pick 3)

Banded Hamstring Stretch using Racks

Foam Roll hit up Thoracic Extenstion using your BB as an anchor

BB Quad Smash

BB Trap Smash

Pigon

Glute Smash using Lacrosse Ball

Metcon

10 min Amrap

27 Double Under

9 Toe to Bar

3 Deadlift 255/180 (Rx + 315/205)

Rest 5 min

10 min Amrap

10 Chest to Bar

10 (1) arm DB Thruster 40/25 (Rx+ 50/35)

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

27 Double Under

9 Toe to Bar

3 Deadlift 255/180

Rx + 315/205

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

10 Chest to Bar

10 (1) arm DB Thruster 40/25 (Rx+ 50/35)