09/08/2019

Encinitas – Group Class

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Warm-up

Row 500/400m

50′ bear crawl

10 Good Morning

10 push up

10 Box Jump

10 dips

CORE

2 Rounds

20 Hollow Rock

20 Arch Rock

1 Min Plank Hold

Metcon

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets), perform the following for times:

Row 500/400 Meters or Run 400m

15 Hang PowerCleans 115/80 (Rx+135/95 lbs)

20 Box Jump 24/20

15 Dips