01/12/2020

Encinitas – Group Class

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Warm-up

Run 200m

50′ walking lunge

50′ duck walk

4 Inch Worm + 3 Push Up with each inch worm

8 Wallball

5 Strict Pull Up

10 Kb Swing

30 Banded Hamstring Curls each leg (if you have a thick band do 40 double leg curl)

add in Banded Hamstring Stretch using racks

1 Round

20 Arch Rock

10 Side Plank Dips with DB

20 Tuck Up

30 sec hollow hold

Metcon

you pick your rest breaks, if you need them

Metcon (AMRAP – Rounds and Reps)

Every minute, on the minute, for 28 minutes (7 sets):

Minute 1: 15/12 Calorie Row (Rx+ 18/15)

Minute 2: 18 Wallball 20/14

Minute 3: 12 Pull Up (Rx+=10 C-2-B)

Minute 4: 16 DB Snatch 40/25 (RX+50/35)