WARM-UP
:30 Band Pull Aparts
5 Air Squats w/ pause at the bottom
5 Push-ups w/ pause at the bottom
Mobility
1:00 Squat Hold
:30 Each Side Pec Stretch on Wall
ASSAULT BIKE
Focus: Test for Calories
MUSCLE-UP
Focus: Pulling to the sternum and keeping elbows in
FRONT SQUAT
Focus: Keeping the barbell on the body throughout the movement
WORKOUT OF THE DAY
“PUT A RING ON IT”
10 Rounds For Time:
3 Ring Muscle-Ups
6 Front Squats (165/105)
9/6 Calorie Assault Bike
Modification 1
10 Rounds For Time:
1 Ring Muscle-Up
6 Front Squats (115/85)
9/6 Calorie Assault Bike
Modification 2
10 Rounds For Time:
3 Muscle-Up Kneeling Transitions
6 Front Squats (75/55)
7/4 Calorie Assault Bike
ACCESSORY (BEYOND THE 60)
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the 3:00 x 3 Sets:
25′ Double Dumbbell Pausing Walking Lunges
25′ Double Dumbbell Walking Lunges
Pausing Walking Lunge – :1 pause with back knee on the ground.
Dumbbells held in the front rack position, with hands on handles.
AT HOME
10 Rounds For Time:
3 Reverse Burpees
12 Double Dumbbell Front Squats (50/35)
100m Run
EQUIPMENT-FREE
10 Rounds For Time:
5 Reverse Burpees
20 Air Squats
100m Run
