Encinitas – Group Class
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Warm-up
Run 200m or Assaultbike 18/15 CAL
4 Inch Worms with 3 Push ups after each one
30 sec Pec Stretch on floor.
5-10 Diamond Push Up
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
Strength
Warm up 2-3 sets building up your bench press and doing a couple dips
5 Sets all Levels
ADV
5 Sets
5 Rep Bench Press AHAP across
Max Rep Ring Dips (2 count lower)
INT
5 Sets
5 Reps Bench Press AHAP across
Max Reps Straight Bar Dips (2 count lower)
Beginner
5 Sets
8 Bench Press
10-12 Dips on Parallettes (add weight on lap if needed)
Bench Press
Metcon
Metcon (Time)
600 Meter Run
21 Hang Power Snatches 95/65 (Rx+115/80)
21 Burpee Box Jumps 24/20″
400 Meter Run
15 Hang Power Snatches
15 Burpee Box Jumps 30/24″
200 Meter Run
9 Hang Power Snatches
9 Burpee Box Jumps 32/26″*
*add 25# plate to 30/24″ box
