Encinitas – Group Class
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
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…
Push Press 3-3-3
Split Jerk 1-1-1
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
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.