GENERAL WARM-UP
Get Hot
100m Jog
:45 Bike
100m Run
:30 Bike
100m Run
:15 Bike
Increase speed on the run
Activation
:10 Hollow Body Hold x 3
:10 Superman Hold x 3
:20 Laying Alternating Toe Touch x 1
Mobility
1:00 Pike Stretch
WORKOUT OF THE DAY
“PEDAL PUSHER”
On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400m Run
12 Toes-to-Bar
COOL-DOWN
1:00 Banded Hamstring Stretch (each side)
1:00 Banded Lat Stretch (each side)
:30 Calf Stretch (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Build to a Heavy 5 for the Day
Bench Press
WORKOUT VARIATIONS
MASK
On the 6:00 x 4 Rounds:
15 TTB
15/12 Calorie Assault Bike
400 Meter Run
AT HOME
On the 5:00 x 5 Rounds:
12 Burpees
400 Meter Run
12 Hollow Rocks
EQUIPMENT-FREE
On the 5:00 x 5 Rounds:
12 Burpees
400 Meter Run
12 Hollow Rocks
