11/24/2019

Encinitas – Group Class

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Warm-up

Assault bike 20/15 Cal or Run 400m

4 Wall Walk Up

10 T Push Up

4 Inch Worm

1 mim standing wide leg forward fold

Pec Stretch and Pec Smash

Pigeon Stretch

Trap Smash

CORE

2 Rounds

20 Hollow Rock

1 min forearm Plank

20 V Up

Metcon

Metcon (AMRAP – Rounds)

Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 35/25 Cal Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (heavy)

Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

Station 4 – 20 DB Snatches 50/30