01/09/2019

Encinitas – Group Class

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Warm-up

Run 400m or Assault bike 18/15 CAL

4 Inch Worms with 3 Push ups after each one

30 sec Pec Stretch on floor.

15 Banded Shoulder Press

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

Work through each lift going AHAP across all 3 sets of each lift. You may need to do a few transition sets building between lifts…

Press 5-5-5

Push Press 3-3-3

Split Jerk 1-1-1

Shoulder Press

Push Press

Split Jerk

Metcon

Perfect Score

Men 188

Women 168

Metcon (AMRAP – Reps)

Every 90 sec for 18min complete the reps assigned per exercise. Rest with time earned between each exercises.

20/15 Cal Assault Bike

25′ out and back DB Front Racked Walking Lunge +

12 DB Shoulder to OH

15 Burpee

DB’s 40/25 (Rx+ 50/35)

Score Cal on Bike,Shoulder to OH and Burpee. Scale volume as needed to have a small amount of rest after each exercise.
If there are more than 6 people in class. You may start on any of the 3 exercises.