12/11/2019

Encinitas – Group Class

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Warm-up

400m Run or 2 min Bike or 3 min Row

30 Double Under (50 single under

30 Hollow Rock

30 Double Under (10 attempts)

10 Banded Clamshells

10 Banded Glute Kick Backs

2 Wall Walk Up + 5 Push Up with each walk

10 PVC pass thru

10 PVC OHS

10 Sots Press

30 sec Pigeon on each side

Mobilize Shoulders, Hips and Ankles for remaining time in warm up

Strength

EMOM for 12 min

1- Power Snatch + 3-OHS

1 Power snatch + 3 Overhead Squat

Metcon

Metcon (Time)

3 Rounds

400m Run

80 Double Under

15 Back Squat 155/110 (Rx+185/135)
scale 100 single under