12/06/2018

Encinitas – Group Class

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Warm-up

Row 600m or Assault bike 18/15 CAL

4 Inch Worms with 3 Push ups after each one

30 sec Pec Stretch on floor.

5-10 Diamond Push Up

5 Strict Pull Up or 10 Ring Row

1 min Lacrosse Ball Pec smash using squat rack column

30 Hollow Rock

20 V Up

10 Side Plank Hip Dips with light DB each side

Take 2-3 minute to stretch out any additional muscle groups

Strength

4 Super Sets

12-15 Reps Incline Dumbbell Bench Press

8 Strict Ring or Bar Dips (3 count lower, 1 count pause at bottom)

3 Super Sets

12 Bent over Dumbbell Reverse Flys

https://www.youtube.com/watch?v=sVmc_qmllXo

8 Landmine Twist each side

Metcon

Metcon (Time)

10 Rounds

2 Ring Muscle-Ups

4 Hang Power Snatch 95/65 (Rx+ 115/80)

8 Burpee

Metcon (Time)

10 Rounds

4 Chest to Bar

4 Hang Power Snatch 95/65 (Rx+115/80)

8 Burpee