07/09/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Inch Worm + 4 Push Up after each inch worm

1 min Standing Wide Leg Forward fold (add some movement from side to side)

10 Single Arm Cross Body Romanian Deadlift each side

(Set up dumbbell in front of opposite foot and reach down across your body to lift it for each rep)

10 DB Side Plank Rotations each side

10 BB Good Morning

Attach Band to Rack for 20 Banded Hamstiring Curl each Leg

Finish with 1 min Banded Hamstring Stretching per leg with Band attached to Rack

3 min mobility of your choice

Strength

Deadlfit 1 RM

Deadlift

Metcon

Open Mash Up (AMRAP – Rounds and Reps)

18 min AMRAP

Buy in…

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 40/25*

Bar-facing burpees

with remaining time complete AMRAP

10 Thrusters 95/65

35 Double Under (50 singles)

*Rx+ DB Squats 50/35 or KB Squats 24kg/16kg (note which one you used in comments)
The only part that is being counted is the Thruster/Double Under AMRAP