GENERAL WARM-UP
Mobility
:30 Pike Stretch
:30 Samson Stretch (each side)
:30 Child’s Pose
:30 Laying Shoulder Stretch (each side)
Activation
Inch Worm to Active Spiderman (1:00)
WORKOUT OF THE DAY
“LET IT BURN”
On the 3:00 x 10:
15/12 Calorie Row
12/9 Calorie Assault Bike (or 15/12 Erg)
Score = Total time it takes to complete all rounds. To get this number, add all 10 rounds together.
POST-WORKOUT
Beefy Accessory
3 Rounds:
8 Half Kneeling Bottom-Up Kettlebell Press
8 DB Banded Bent-Over Rows
:30 L-Sit Hold
:30 each body part
Foam Roll (hamstrings, quads, IT band)
“BEYOND THE 60”
21-15-9 For Quality:
Hip Extension (pause :1 at the top)
GHD Sit-Ups
1:00 L-Sit Parallettes
WORKOUT VARIATIONS
MASK
2:00 On, 1:00 Off – Until Completion
150/120 Calorie Row
120/90 Calorie Assault Bike
AT HOME
On the 3:00 x 10:
15 Burpees
12 x 10m Shuttle Runs
EQUIPMENT-FREE
**On the 3:00 x 10:
15 Burpees
12 10m Shuttle Runs
