09/22/2019

Encinitas – Group Class

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Warm-up

Row 500/400m

50 Bear Crawl

50 foot DB OH Carry each arm

10 DB Snatch

10 Push Up

20 Hollow Rock

20 Arch Rock

1 Min Plank Hold

Metcon

Metcon (Time)

5 Sets

21/16 Cal Assault Bike

18 Push Ups

15m (50 foot) Single Arm DB Overhead Carry per arm

12 (1) Arm Alternating DB Snatch 50/35 (Rx+70/50)

9/7 Cal Row

Rest 2:00 (decrease rest by 20 sec every round)