01/06/2019

Encinitas – Group Class

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Warm-up

Run 200m

10 Cal Assault Bike

50′ walking lunge

4 Inch Worm

15 KB Swing

15 KB Squat

10 DB Push Press

1 Round

15 V Up

1 min Hollow Hold

10 1 arm OH DB Sit up each side

30 sec hanging tuck or L’sit hold

Metcon

Metcon (3 Rounds for time)

3 Rounds:


Run 400m

20/16 Cal Assault Bike

20 DB Burpee Box Step Over (measure box to knee cap)

10 Power Cleans


10 Front Squats


10 Push Jerks

Rest 2 min

Round 1: 155/105 (Rx+185/135)


Round 2: 135/95 (Rx+155/105)


Round 3: 115/80 (Rx+135/95)