11/25/2019

Encinitas – Group Class

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Warm-up

(10 min CAP)

Row 18/14 CAL or Assault bike 18/14 CAL

4 Wall Walk up + 2 Push ups after each one

30 sec Pec Stretch on floor.

10 x out

10 y out

10 DB Push Press

5 BB Split Jerk

1 min Lacrosse Ball Pec smash using squat rack column finish with tricep stretch on Racks

Strength

Take a few warm up sets to build to a medium heavy set of 4 strict press, then as a class begin the following EMOM. Build as needed throughout entire EMOM.

Min 1-4 Press x 4 (4 sets)

Rest Min 5

Min 6-8 Push Press x 3 (3 sets)

Rest Min 9

Min 10-13 Split Jerk x 2 (4 sets)

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

50’ DB Racked Lunge 40/25 (Rx+50/35) (25’ out and back)

10 Burpee Dumbell Jump Over

20 Alternating Pistol

50’ HS Walk or Weighted Bear Crawl