Encinitas – Group Class
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)
