GENERAL WARM-UP
Mobility
1:30 Squat Hold
Activation
:20 Active Samson Stretch (each side)
:20 Leg Swings (each side)
:30 Arm Circles (double arm)
:30 Push-up to Down Dog
Get Hot
5-4-3-2-1
Ring Rows (or Single DB Rows)
Air Squats
Push-Ups
Straight Leg Sit-Ups
WORKOUT OF THE DAY
“WIDE AWAKE”
21-15-9:
Power Snatches (95/65)
Chest to Bar Pull-ups
Directly Into…
21-15-9:
Overhead Squats (95/65)
Barbell Facing Burpees
COOL-DOWN
Recover for 2:00
:30 Shoulder to Floor Stretch (each side)
:30 Pigeon Stretch (each side)
:30 Pike Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
50 Ft. Double Kettlebell Front Rack Walking Lunge
15 GHD Hip Extension with :10s Hold to Finish
WORKOUT VARIATIONS
MASK
3 Rounds on the 3:00:
12 Hang Power Snatches (115/85)
12 Strict Pull ups
Directly Into…
3 rounds on the 3:00
12 Overhead Squats (115/85)
12 Burpees
AT HOME
For Time
21-15-9:
Single Dumbbell Power Snatches
Dumbbell Renegade Rows
Directly Into…
21-15-9:
Double Dumbbell Front Squats
Burpees Facing the Dumbbell
EQUIPMENT-FREE
For Time:
21-15-9
Broad Jumps
Dips off an Object
Directly Into…
42-30-18
Air Squats
21-15-9:
Burpees
