11/03/2018

Encinitas – Group Class

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Warm-up

Row 20/15 Cal or Run 400m

20 Air Squat

5 strict pull up (12 Ring Row)

10 Push Up

10 Toe to Bar

15 V Up

30 Hollow Rocks

with your partner

10 Wallball each

15 light KB swing each

45 sec Pigeon each leg

Pick 2

Glute Smash

Banded Shoulder Mobility

Pec Smash

Foam Roll

Trap Smash

Metcon

Only 1 person may work at a time. At the end each partner will carry 1 DB on the RUN

Metcon (Time)

For Time (with a Partner)

100 Air Squats

100 Dumbbell Snatch 40/25 (Rx+ 50/30)

100 Toe to Bar

100 Wall Ball 20/14

100 Burpees

100 Pull Ups

100 Push-Ups w release

100 Kettlebell Swings 55/35 (Rx+70/55)

100 Dumbbell Thrusters 40/25 (Rx+ 50/30)

400 meter DB Run with Partner