08/05/2018

Encinitas – Group Class

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Warm-up

Assault bike 20/15 Cal or Run 400m

4 Wall Walk Up

10 T Push Up

4 Inch Worm

1 mim standing wide leg forward fold

20 reverse table top hold

Pec Stretch and Pec Smash

Pigeon Stretch

Trap SMash

CORE

3 Rounds

30 Hollow Rock

1 min foremarm Plank

10 BB Side Benc each side

Metcon

Metcon (4 Rounds for time)

Four sets for times of:

20/15 Calorie Assault Bike

10 Handstand Push-Ups to (Rx+ 4″/2″ Deficit)

20 Chest-to-Bar Pull-Ups

40 Air Squats

Run 400m

Rest 3 minutes