02/06/2020

Encinitas – Group Class

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Warm-up

Run 400m or Assault Bike 15/12cal

50′ walking lunges

10 Jumping Lunges

4 Wall Walk Up

10 Push Ups

15 Banded Shoulder Press

10 Barbell Side Bends each side

(Mobilize till 10 min past)

Foam Roll

Barbell Quad Smash

Glute, Chest, Trap Smash with lacrosse ball

Strength

20 min Continuous Work

ADV

3-5 Strict Ring Muscle up / Alternate Rounds with 2 sets max rep kipping ring muscle up

8x Back or Front Rack BB Split Squat off Bench

10 Weighted OH Barbell Sit Up

30′ HS Walk

INT+

6-8 Bar Muscle Ups (work on linking high volume sets)

8x Back or Front Rack BB Split Squat off Bench

10 Weighted OH Barbell Sit Up

Work on a partner HS walk for 10 feet ( 2 attempts)

New-Int

8x Strict Pull Ups or Chest to Bar Pull Ups

8x Back or Front Rack BB Split Squat off Bench

10 Weighted OH Barbell Sit Up

*work on kicking into a handstand hold against the wall and holding for 20 sec or work on wall walk ups trying to hold your most vertical position for 20 sec

Metcon

Metcon (Time)

1600m/1300m Row

200′ OH Walking Lunges 45/25 plate

100 Wallball 20/14 (Rx=+ 30/20)
If class is large a 1 mile run or 5 mile Assault Bike can be used as a sub.