08/04/2018

Encinitas – Group Class

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Warm-up

Row 20/15 Cal or Run 400m

15 light KB swing

10 KB Goblet Squat

10 Light DB Snatch each arm

5 Strict Pull up or 10 Ring Row

15 V Up

30 Hollow Rocks

20 Leg Lifts

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Banded Shoulder Mobility

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

20 Kettlebell Swings 55/35

18 (1) arm DB Snatch 40/25 (Rx+ 50/35)

15 Box Jump 24/20″”

10 Push Press 95/65 (rx+115/80)

5 Chest to Bar Pull-Ups (Rx+= 3 Bar Muscle Up)

**Run 400m together at 321 go, at the 10 min mark and the 20 min mark.
Partner A starts with 20 KB Swing, Partner B then performs 18 DB Snatch , Partner A then performs 15 Box Jump, Partner B does 10 Push Press, Partner A does 5 chest to bar pull-ups, then Partner B does 20 KB Swing…and so on.