GENERAL WARM-UP
Get Hot
5:00 AMRAP
10 Jumping Jacks
8 Step Ups
6 Ring Rows (or Bent-Over Row)
4 Push-Ups
200m Run
Mobility
:45 Each Side of Couch Stretch
:45 Each Side of Pigeon Pose on a Box
WORKOUT OF THE DAY
“COACH THURSDAY”
AMRAP 14
2, 4, 6, 8, 10….
Box Jump Over (30/24″)
DB Plank Rows (50/35#)
*Run 200 after every round
COOL-DOWN
“Fun Finisher”
3:00 Plate Pinch
(hold the plates between the fingers. As soon as it drops, the athlete is out of the game. If using rubber bumpers, athletes must hold on top of the very edges)
:30 Foam Roll – Lats (each side)
:30 Foam Roll Lower Back (each side)
:30 Foam Roll Hamstrings (each side)
:30 Foam Roll Quads (each side)
:30 Calf (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets for Quality
100m Single Kettlebell Suitcase Carry (Each Arm)
7 Turkish Get-Ups (Each Arm
WORKOUT VARIATIONS
MASK
AMRAP 14
2, 4, 6, 8, 10….
Double Dumbbell Box Step Over (24/20″)
DB Plank Rows (50/35#)
*Run 200 after every round
AT HOME
AMRAP 14
2, 4, 6, 8, 10….
Jumps Over an Object
DB Plank Rows (50/35#)
*Run 200 after every round
EQUIPMENT-FREE
AMRAP 14
2, 4, 6, 8, 10….
Jumps Over an Object
2x Shoulder Taps (4,6,8,10…)
*Run 200 after every round
