GENERAL WARM-UP
Activation & Get Hot
2:00 Bike (moderate – 45-55 RPM Assault Bike) (75-85 RPM Bike Erg)
:20 PVC Good Mornings
:20 PVC Strict Presses
1:00 Bike (moderate-hard – 65-75 RPM Assault Bike) (85-100 RPM Bike Erg)
:20 Glute Bridges
:20 Push Up to Down Dog
:30 Bike (hard – 80+ RPM Assault Bike) (100+RPM Bike Erg)
Mobility
:30 Ankle Stretch (each side)
:30 Alternating Single Leg Toe Touch
WORKOUT OF THE DAY
“#DEAD”
AMRAP 15:
10 Deadlifts (225/155)
10 Double Dumbbell Push Presses (50/35#)
10/7 Calorie Assault Bike
*Score = Total number of rounds and reps accumulated at 15:00
COOL-DOWN
2:00 Recovery
1:00 Dumbbell Assisted Straddle Stretch
:30 (Each Side) Banded Hamstring Distraction Stretch
:30 (Each Side) Banded Tricep Stretch
Clean Up & log scores.
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
5 Sets:
1 Clean Deadlift
2 Hang Clean Pulls
:5 Pause at Hang
1 Hang Clean Pull
WORKOUT VARIATIONS
MASK
AMRAP 15:
10 Deadlifts (225/155)
10 Double Dumbbell Strict Presses (50/35#)
10/7 Calorie Assault Bike
AT HOME
AMRAP 15:
20 Double Dumbbell Deadlifts (50/35#)
10 Double Dumbbell Push Presses
100m Run
EQUIPMENT-FREE
AMRAP 15
10 V-Ups
10 Push-ups
100m Run
