Encinitas – Group Class

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Run 200m

15 Banded Wall Glute Bridge

12 Glute Kick Backs each leg

10 Push Ups

30 Hollow Rock

16 Floor Wipers (8 each side)

10 BB Good Morning

5 BB Front Squat with 4 sec pause at bottom

8 BB Push Press

10 Barbell Side Bends each side

With any remaining time mobilize:

Foam Roll

Barbell Quad Smash

Glute, Chest, Trap Smash with lacrosse ball


Every 2 min for 16 min

Spend a few minutes building to a medium heavy load and build.

Hang Squat Clean + Front Squat + 3 Split Jerk

Hang Squat Clean + Front Squat + 3 Split Jerk


Metcon (AMRAP – Reps)

4 min on 2 min off for 4 sets

20/15 Cal Assault Bike

100′ DB Front Racked Walking Lunge

Max Rep DB Shoulder to OH (40/25) (Rx+50/35)