WARM-UP
AMRAP 4:00
15 Pulls on the Rower
3 Multi-Directional Lunge
5 Slow Shoulder Taps to Push-Up
Active Spiderman
10 PVC Good Morning to Behind the Neck Overhead Press
AIR SQUAT
Focus: Finding the (appropriate) Stance – establish the baseline then tweak to optimize!
ROW
Focus: Keeping the chain smooth & straight. On the recovery “slide down the river.”
POWER SNATCH
Focus: “Set the hips, protect the back!”
WORKOUT OF THE DAY
“CLEAR THE AIR”
AMRAP 13:
40 Air Squats
300/250 m Row
20 Power Snatches (75/55)
Modification 1
AMRAP 13:
40 Air Squats
300/250m Row
20 Power Snatches (75/55)
Modification 2
AMRAP 13:
30 Air Squats
300/250m Row
20 Power Snatches (55/35)
GROUP STRETCH
2:00 Child’s Pose
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
Wall Twist: 1:30 Each Side
Table Top Stretch: 1 Minute
ACCESSORY (BEYOND THE 60)
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
15 Single Dumbbell Reverse Lunges (Each Leg)
30 Single DB Glute Bridges
AT HOME
AMRAP 13
40 Air Squats
200m Run
20 Dumbbell Power Snatches (50/35)
EQUIPMENT-FREE
AMRAP 13
40 Air Squats
200m Run
20 V-Ups
