12/01/2018

Encinitas – Group Class

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Warm-up

Run 200m

15 Air Squat

10 Push Up

5 Pull Up

10 Good Morning

5 Front Squat w 2 count pause at bottom

20 Arch Rocks

30 Hollow Rocks

45 sec wide leg forward fold

20 Banded Hamstring Curl each leg

30 sec couch stretch /leg

30 sec pigeon /leg

Metcon

One partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue.

Metcon (Time)

For Time (with a Partner)

1000/800m Row / Plank Hold

100 Air Squats / Deadlift Hold

90 Deadlifts / Wall Sit Hold

80 Pull Ups/ Front Rack Hold

70 Alternating Burpees

60 Front Squat / Handstand Hold

50 Hand Stand Push-Ups/ Hang Hold

Deadlift and Deadlift hold 185/135 (Rx+ 225/155)

Front Squat and Front Squat Hold 95/65 (Rx+ 115/80)