Encinitas – Group Class

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500/400m Row

10 scapular push up

30 Second Side Plank (left)

10 Push-Up

30 Second Side Plank (right)

20 Second Supinated-Grip Hang from Pull-Up Bar

10 DB Windmills (each side)

10 Banded Y Out

10 Banded Shoulder Press


After 3-4 warm up sets… complete the following :

Strict Press

5 sets of 3 Reps AHAP across all sets (only small weight builds between)

Push Press

5 sets of 2 Reps AHAP across all sets

Push: Shoulder Press

Push Press


We will complete AGOQ #3 when it’s a better time to do burpees.

Metcon (Time)

100 Alternating DB Snatch 40/25 (Rx+50/35)

50 Cal Row

100 Walking Lunge Steps holding DB