07/08/2018

Encinitas – Group Class

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Warm-up

Row 500m

20 Inverted V Ups

30 Double Under (10 attempts)

10 Push Ups

10 Wallball

10 Alt DB Snatch

2 Rounds

32 Hollow Rock

16 Tuck Ups

30 sec weighted DB Side Plank each side

16 Leg Lifts

16 (8 each side) 1 arm OH DB Sit Up

Mobility

Smash an or Stretch Pecs

Smash Lower Back with Lacrosse Ball

Metcon

Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run

10 Burpee Box Jump-Overs 24/20″

20 Alt DB Snatch 40/25 (Rx+ 50/35)

20 Wallball 20/14

30/20 Calorie Row