08/11/2019

Encinitas – Group Class

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Warm-up

Bike or Row 25/18 Cal

50’ Quadruped Banded Side Step (25′ each side)

30 WallGlute Bridge

30 Wall Glute Pulses

30 sec Couch Stretch each leg

15 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Metcon

Metcon (5 Rounds for time)

5 Cycles every starting every 6 min

25/18 Cal Bike

25′ Dumbbell Lunges

10 DB Power Clean

25′ Dumbbell Lunges

20 DB Squat

DB 40/25 (Rx+50/35)