01/05/2019

Encinitas – Group Class

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Warm-up

Run 400m

10 Air Squat

10 Push Up

10 Strict Toe to Bar or Strict Hanging Knee Raise

4 Inch Worm

10 DB Push Press

10 DB Windmill each side

10 BB Kang Squat

30 Hollow Rock

20 Arch Rock

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (Time)

In Teams of 2 complete the following:

Part A

1200m medball run in increments of 200m

60 Ground to OH 135/95 (Rx+155/105)

**Partner A goes on Run, While Partner B Chips away at Barbell Reps. Once all Reps and runs are completed, go

immediately into…

Part B

10 Alternating Rounds (5 each)

15 Wallball 20/14 (Rx+30/20)

12 Toe to Bar

9 Push Up