GENERAL WARM-UP
Get Hot
50 Jumping Jacks
20 Alternating Single Leg Touches
40 Jumping Jacks
20 Arch Ups
30 Jumping Jacks
20 Mountain Climbers
Mobility
:45 Samson Stretch (each side)
WORKOUT OF THE DAY
“DIRTY LAUNDRY”
For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
COOL-DOWN
1:00 Pigeon + Wrist Stretch (each side)
1:00 Foam Roll – Lower Back
:30 Figure-4 (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:
8 Single Kettlebell Front Rack Drop Lunge
50′ Reverse Sled Drag
WORKOUT VARIATIONS
MASK
For Time
3 Rounds:
10 Power Cleans (165/115)
10 Front Squats (165/115)
10 Bar-Facing Burpees
Directly Into…
3 Rounds:
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Bar-Facing Burpees
AT HOME
For Time
3 Rounds:
15 Double Dumbbell Power Cleans (50/35)
12 Double Dumbbell Thrusters (50/35)
9 Dumbbell-Facing Burpees
Directly Into…
3 Rounds:
15 Double Dumbbell Hang Power Cleans (50/35)
12 Single Dumbbell Thrusters (6 Each Arm) (50/35)
9 Bar-Facing Burpees
EQUIPMENT-FREE
For Time:
3 Rounds:
15 V-ups
12 Squat Jumps
9 Burpees
Directly Into…
3 Rounds:
15 Sit-ups
12 Broad Jumps
9 Burpees
