05/23/2020

Encinitas – Group Class

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Warm-up

12 Min Cap

Run 400m or Row 400m

50′ walking lunge

10 Push Up

4 Wall Walk up

10 Good Morning

20 Hollow Rock

Grab a partner and mobilize while talking strategy.

Mobility Ideas:

Roll out Quads will Barbell

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smash

Trap Barbell Smash

Metcon

Metcon (Time)

For Time (with a Partner)

Reps are only completed 1 at a time.

Runs are completed together.

65 Front Squats 95/65 (Rx+135/95)

65 Kettlebell Swings 55/35 (70/55)

16 Bar Facing Barbell Burpees

400 meter Run

65 Hang Power Cleans 95/65 (Rx+135/95)

65 Single ArmDB Snatch 40/25 (Rx+50/35)

16 Bar Facing Barbell Burpees

400 Meter Run

65 Chest to Bar Pull-Ups

65 Box Jumps (30/24 in)

16 Bar Facing Barbell Burpees

400 Meter Run

65 Push-Ups

65 BarBell Thruster 75/55 (Rx+95/65)

16 Bar Facing Barbell Burpees

400m Run