Encinitas – Group Class

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400m Row or Run

4 Inch Worm

10 Push Ups

20 Banded Glute Bridge (back on bench)

20 Arch Rocks

2-3 min mobility

Roll out Quads will Barbell

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smash

Trap Barbell Smash


20 min continuous strength:

Deficit Reverse Lunge × 8 per leg (Kettlebells front rack loaded)

Ring or Bar Dips x 8 (Tempo 3 count down, 1 count pause at bottom)

Single Leg Barbell Glute Bridge (Back on Bench) x 12 each leg

OH Barbell Sit Up x 8-12 Reps


Metcon (Time)

5 rounds

200m run

10 Devils Press 40/25 (Rx+50/35)

20 box jumps 24/20″
If mobility is an issue and proper form cannot be maintained durning a Burpee Deadlift then split the movement into 10 Burpees and 10 DB Deadlift