01/11/2020

Encinitas – Group Class

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Warm-up

Row 20/15 Cal or Run 400m

20 Walking Lunges

30 Double Under or 50 Singles

10 Toe to Bar or Hanging Knee Raise

10 Push Up

4 Wall Walk Up

8 Kang Squat

8 BB Thruster

Pick 2

Glute Smash

Banded Shoulder Mobility

Pec Smash

Foam Roll

Trap Smash

Metcon

Metcon (AMRAP – Reps)

In teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:



14 KB Swing 55/35 (Rx+ 70/55)


21 Double-Unders*

7 Deadlift 155/110 (Rx+ 185/135)

* scale 35 single under

Rest until the running clock reaches 20:00, and then…

B.
In teams of 2 alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

12 Toe to Bar

9 Hang Squat Cleans 75/55 (Rx+95/65)

6 HSPU*

*scale 12 Push Ups