WARM UP
1 Minute of Rowing
30 Seconds of Inchworm to Push-up
20 Second Hollow Hold
1 Minute of Rowing
30 Seconds of Shoulder Taps
20 Second Superman Hold
Mobility
30 Second Calf Stretch on Post/Box/Rower (each side)
45 Seconds of Child Pose
ROW
Focus: After the pull, arms extend THEN lean forward
HANDSTAND WALK
Focus: Pressing hard into the ground – “pushing the floor away”
PISTOL SQUAT
Focus: Finding the appropriate scale for the workout & hugging the knee with the chest on the descent
WORKOUT OF THE DAY
“Our Pets Heads Are Falling Off”
5 Rounds For Time:
Row 250/200m
20′ Handstand Walk
14 Pistols
GROUP STRETCH
Turn Back Stretch: 1 Minute Each Side
Click here:
Overhead Stretch on Wall: 1 Minute
Up Dog: 1 Minute
ACCESSORY (BEYOND THE 60)
(Optional: To be completed after the 60:00 class)
4 Rounds for Quality:
6 x :10 Tempo Push-Ups (:5 Down, :5 Up)
(Elevate hands on an object and maintain plank to scale down the difficulty)
30 Second Hollow Hold
Equipment Free
5 Rounds For Time:
Run 200m
20’ Handstand Walk
14 Pistols
Home Gym
5 Rounds For Time:
Run 200m
20′ Handstand Walk
14 Pistols
MODIFICATIONS
ROW
200 Meter Run
200/160 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
500/400 Meter Bike Erg
HANDSTAND WALK
40′ Double Dumbbell Overhead Carry
Standing Alternating Strict Press (one arm is always straight as the other presses x 14 reps (35/20)
20′ Bear Crawl
20 Second Handstand Hold
4 Wall Walks
8 Inchworm to Push up
PISTOL
Pistols to a Target/With Support (Band/Box)
Weighted or unweighted Step Back Reverse Lunges
Weighted or unweighted Box Step ups
(light weight – this is a gymnastic movement)
