03/26/2020

Encinitas – Group Class

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Warm-up

Run 200m or Row

4 Inch Worm + 2 Push Up

30 Double Under (45 single under)

20 Air Squat

10 Push Up

30 Sit Up

Strength

20 Min Continuous Work

Barbell or DB Bench Press from the floor x 12 Reps

Alternating Dumbbell Hammer Curl to Press x 10 each side

Single Leg Hip Thrust x 12 reps

Weighted Russian V- Twist x 16

https://youtu.be/ZijHX8uw51M

Accumulate 30 sec HS Hold

Metcon

Metcon (Time)

8 Rounds

30 Double Under

10 Burpee Bar Hop

4 Power Cleans

Rounds 1-4 155/110

Rounds 5-8 185/130

Rx Plus

1-4 185/130

5-8 205/145

Metcon (Time)

8 Rounds

30 Double Under

8 Chest to Bar

4 Power Cleans

Rounds 1-4 155/110

Rounds 5-8 185/130

Rx Plus

1-4 185/130

5-8 205/145