10/12/2019

Encinitas – Group Class

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Warm-up

Run 200m

4 Inch Worm

50 foot walking lunge

30 Hollow Rock

10 Push Up

10 Air Squat

10 Wall Ball

5 min mobility

Mobility options

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

Lacrosse Ball Trap Smash

BB Quad Smash

1 min Foam Roll

Metcon

Metcon (Time)

Teams of 2

Part A

Partner A Run 400m

Partner B Max Rep Wallball 20/14 (Rx+ 30 wallball 30/20)

continue cycling back and forth until 1600m has been completed and 150 Wallball have been completed. If the running is completed before the 150 Wallballs, then both partners are done running and may trade off doing Wallballs as needed until 150 Reps are done.

Part B (follows immediately after Part A)

2 Rounds

60 Walking Lunges holding WallBall Ovehead (total between partners, only 1 works at a time)

60 Pull Ups (total between partners, only 1 works at a time)(Rx+ 30 Bar Muscle Up)

60 Sit Ups (each)(can be done at same time)