Encinitas – Group Class

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15/13 Cal Assault Bike or 20/15 Cal Row

50 foot walking lunge

40 Double Under (10 attempt)

10 1-1/4 KB Goblet Squat

10 Alternating Cossack Squat holding light KB

30 sec Pigeon Pigeon each

10 Wallball

Pick 2 from below

Couch Stretch

Banded Hamstring Stretch

Pec Smash

Foam Roll


1-1/4 Front Squat

Warm up 2 sets of 4 Reps to a medium weight,

then complete the following working sets:

2 sets of 6 Reps

3 sets of 4 Reps

4 sets of 2 Reps

Front Squat 1-1/4

4 count lower 1/4 up, lower then all the way up


You should be done with Bike within 45 sec and the Jump Roping by 1:15- 1:30 and still have 30-45 sec to complete Wallballs. If you need to scale volume, first scale double unders or single under volume, then scale back assault bike calories.

Metcon (AMRAP – Reps)

2 min on 2 min off for 5 sets

16/11 Cal Assault Bike

40 Double Under

Max Rep Wallball 20/14 (Rx+30/20) with remaining time.
scale 60 single under

score only Wallball Reps