08/10/2019

Encinitas – Group Class

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Warm-up

(10 min cap)

Run 200m

10 Air Squat

5 Burpee

6 Sampson Stretch

10 Barbell Good Morning

10 Barbell Push Press

5 Strict Pull Up (10 Ring Row)

5 Strict Toe to Bar or Strict Knee Raise

5 min mobility

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Metcon (Time)

2 Person Partner WOD (only 1 person works at a time)

100 Air Squats

20 Burpees

80 Sit Ups

20 Burpees

60 Pull Up (Rx+ Chest to Bar)

20 Burpees

40 Power Clean

20 Burpees

20 Shoulder to OH

20 Burpees

40 Power Clean

20 Burpees

60 Pull Up (Rx+ Chest to Bar)

20 Burpees

80 Sit Ups

20 Burpees

100 Air Squats

20 Burpees

Barbell 115/80 (Rx+135/95)