WARM-UP
30 Seconds of Box Step Ups (Shortest side of box)
30 Seconds of Slow and Controlled Air Squats
20 Seconds of a Hollow Hold
20 Seconds of a Superman Hold
Fish Game [4 Minutes]
Mobility
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
ROWING
Focus: Set the “Active Shoulders”
BOX JUMP OVER
Focus: Land Soft – Knees Out
TOES-TO-BAR
Focus: Straight legs vs. Legs Bent (with a little kick)
DB FRONT SQUAT
Focus: “Sit Back & Stay Tall” – Imagine sitting back to a chair while showing someone the logo on your shirt as you lower into the squat.
WORKOUT OF THE DAY
“Quadratic Formula”
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes to Bar
9 Dumbbell Front Squats (50’s/35’s)
[MOD 1]
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes to Bar
9 Dumbbell Front Squats (35’s/25’s)
[MOD 2]
4 Rounds For Time:
18/12 Calorie Row
15 Box Step Overs (24″/20″)
12 Hanging Knee Raises
9 Dumbbell Front Squats (25’s/15’s)
STRETCH
Table Top Stretch: 45 Seconds
Dumbbell Assisted Straddle Stretch: 1 Minute
Banded Lat Stretch: 45 Seconds Each Side
ACCESSORY (BEYOND THE 60)
3 Sets of 10: Dumbbell Bench Press
3 Sets of 15: Barbell Bent Over Row
3 Sets of 20: Barbell Good Mornings
*Rest as needed between sets
Equipment Free
4 Rounds For Time:
18 Ten meter Shuttle Runs
15 Burpees over an Object
12 Toe Raises (Holding weight/post)
15 Air Squats
Home Gym
4 Rounds For Time:
18 Ten meter Shuttle Runs
15 Burpees Over Dumbell
12 Toe Raises (Holding Dumbbell)
9 Dumbbell Front Squats (50’s/35’s)
