09/09/2018

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

2 Rounds

20 Barbell Side Bend

1 min weighted forearm Plank

30 Banded Sit Up

Metcon

Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes (4 sets):

30 Air Squats

10 Hang Power Clean

10 Shoulder to Overhead

400 Meter Run

Rx 115/80

Rx+ 135/95