Encinitas – Group Class
(10 min CAP)
Row 18/14 CAL or Assault bike 18/14 CAL
4 Wall Walk up + 2 Push ups after each one
30 sec Pec Stretch on floor.
10 x out
10 y out
10 DB Push Press
5 BB Split Jerk
1 min Lacrosse Ball Pec smash using squat rack column finish with tricep stretch on Racks
Take a few warm up sets to build to a medium heavy set of 4 strict press, then as a class begin the following EMOM. Build as needed throughout entire EMOM.
Min 1-4 Press x 4 (4 sets)
Rest Min 5
MIn 6-8 Push Press x 3 (3 sets)
Rest MIn 9
Min 10-13 Split Jerk x 2 (4 sets)
Metcon (AMRAP – Reps)
6 Round Tabata at each exercise.
Complete all 6 Rounds of one exercises before moving onto the next one.
Rest 1 min between each exercises
For max reps at each station:
DB Hang Squat Clean
DB Jumping lunges
Row for Calories
DB Walking lunges
DB Shoulder to OH
The Tabata interval is 20 seconds of work followed by 10 seconds of rest.