10/06/2019

Encinitas – Group Class

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Warm-up

Row 500/400m

50 Bear Crawl

50 foot Lunge

10 DB Box Step Over

10 DB Push Press

10 Push Up

20 Hollow Rock

20 Arch Rock

1 Min Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

36 min AMRAP

Rotate each round – Run 200m – 20/16 Cal Bike – 25/20 Cal Row

10 Devils Press Dumbbell Box Step Over 24/20

20 DB Squat

50′ out and back weighted pinch grip plate carry

50′ weighted KB Racked Carry 55/35 (Rx+70/55)

45 sec Bodyweight Deadlift hold

Rest 90 sec

DB’s 40/25’s (Rx+50/35’s)