08/13/2019

Encinitas – Group Class

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Warm-up

20/15 Cal Assault Bike or Run 200m

30 Reverse Single Under

20 Double Under (8 Attempt)

4 Inch Worm

10 Push Up

Pec Stretch on Floor

15 V Up

30 Hollow Rock

20 sec Reverse Table Top Hold

Strength

8 x Single Arm DB Bench Press /each side (on the side not moving Hold DB with arm locked out)

25′ Handstand Walk or (Intermediate 20 Handstand Shoulder Taps) ( Beginner Accumulate 30 Sec Wall Facing Hollow Body Handstand Hold)

14 x Weighted Standing Landmine Twist

8 x Strict toe to Bar (control the descent of the legs) or Hanging Knee Raise/ L Sit accumulate 30 sec hold

Metcon

Metcon (Time)

50*40*30*20*10

Double Under

Sit Up

*between each set complete 10 Unbroken Hang Power Clean 115/80 (total of 40 Power Clean)

Rx plus 135/95

scale double with 1.5x single
You may pause in front rack position or with bar tucked in hips, but the bar may not touch the floor to be counted as Rx or Rx+.