01/16/2020

Encinitas – Group Class

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Warm-up

Row 400m or Assault Bike 15/12cal

4 Wall Walk Up

10 Push Ups

10 DB Hang Squat Cleans

15 Banded Shoulder Press

10 Barbell Side Bends each side

2 BB Turkish Get Ups each side

Strength

20 min of continuous work.

Strict HSPU*

DB Turkish Get Up x 2 Each side AHAP

Dips x 12

Paralette L-sit or Tuck hold x accumulate 30 sec

* HSPU

ADV- 4/2″ Strict Deficit 3-5 Reps

INT ADV – Strict HSPU 5-8 Reps

INT- 4 Negative HSPU (3 count lower) + 4 Strict HSPU with ABMATs

BEG- Work on Kicking Up to HS against wall and holding for 20 sec or holding a wall walk up + 8 Strict Push Up (make sure negative is not from knee’s)

Metcon

Metcon (Time)

2 Rounds

20 Burpees Bar Hop

20 DB Deadlifts 50/35 (Rx+70/50)

20 Burpees Bar Hop

20 BB Hang Cleans to OH 115/80 (Rx+135/95)
If needed use similar weighted KB’s and state in comments.