12/02/2018

Encinitas – Group Class

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Warm-up

Row 500m or Run 400m

4 Wall Walk Up

10 T Push Up

4 Inch Worm

10 Wallball

1 mim standing wide leg forward fold

20 reverse table top hold

Pec Stretch and Pec Smash

Pigeon Stretch

Trap SMash

CORE

2 Rounds

30 Hollow Rock

1 min foremarm Plank

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 35 minutes (7 sets):

Minute 1: 15/12 (Rx+ 18/15) Calorie Row

Minute 2: 18 Wallball 20/14# (Rx+ 30/20 x 15 wallball)

Minute 3: 15 Toe to Bar

Minute 4: 6 Power Clean 155/110 (Rx+185/135)

Minute 5: Rest