02/08/2020

Encinitas – Group Class

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Warm-up

Run or Row 400m

15 KB Swing

10 Single Leg KB Deadlfit

10 Push Ups

50′ walking lunge

10 Wall Ball

30 Arch Rocks or 30 Sec Arch Hold

5 min Mobility (pick 3)

Banded Hamstring Stretch using Racks

Foam Roll hit up Thoracic Extension using your BB as an anchor

BB Quad Smash

BB Trap Smash

Pigeon

Glute Smash using Lacrosse Ball

Metcon

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP

*4 Rounds (with a Partner) (share reps as needed)

8 Man Makers 40/25 (Rx+ 50/35) / Wall Sit

20 Deadlifts 225/155 (Rx+275/205) / Plank Hold

24 One-Arm Dumbbell Thrusters 40/25 (Rx+50/35) / Bar hang

with remaining time AMRAP with partner (share reps as needed, except burpees)

24/18 calorie Row or Bike

24 Jumping Lunges

24 Jumping Air Squats

32 Medball Clean 20/14 (Rx+30/20)

32 Synchronized Burpees
In the first part of the workout 1 partner works and 1 partner must stay in the static hold. You may switch off as needed to get through all 4 Rounds of the first part of the workout. If a partner falls out of the static hold then the partners must switch before continuing on with reps.

1 Man Maker = Push Up + Row right + Push Up + Row Left