02/15/2020

Encinitas – Group Class

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Warm-up

Run or Row 400m

50′ Walking Lunges

50′ Bear Crawl

10 Push Ups

10 Strict Pull up or 15 Ring Row

10 Air squats

10 KB Swing

2 light sets of the Bear Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 35 minutes

12 Bear Complexes 105/70 (Rx+ 135/95)*

24 Burpees

36 Pull Ups

80/60 calorie Row (alternate rounds with Bike)

*1 bear complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press
If the Barbell rest at all on the ground, even between handing off to a partner. A 400m Run penalty will be served before continuing on.