GENERAL WARM-UP
1:00 Child’s Pose + Groin Stretch
1:00 Shoulder to Floor Stretch (:30 each side)
:30 Plank Toe-Touches
1:00 Samson Stretch (:30 each side)
WORKOUT OF THE DAY
“SOUP SANDWICH”
For Time:
10 Muscle-Ups, 50 Sit-Ups, 25 HSPU
8 Muscle-Ups, 40 Sit-Ups, 20 HSPU
6 Muscle-Ups, 30 Sit-Ups, 15 HSPU
4 Muscle-Ups, 20 Sit-Ups, 10 HSPU
Score = Time it takes to complete the workout
COOL-DOWN
2:00 Recovery
1:00 Chest Stretch (each side)
1:00 Up-Dog
2:00 Foam Roll – All body parts (athlete’s choice)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets for Quality
20 Band Pull-Aparts
25 Banded Tricep Extensions
WORKOUT VARIATIONS
MASK
For Time:
5 Strict MU, 50 Sit-Ups, 25 HSPU
4 Strict MU, 40 Sit-Ups, 20 HSPU
3 Strict MU, 30 Sit-Ups, 15 HSPU
2 Strict MU, 20 Sit-Ups, 10 HSPU
AT HOME
For Time:
10 Double Dumbbell Devils Press (50/35) 50 Sit-Ups, 25 HSPU
8 Double Dumbbell Devils Press, 40 Sit-Ups, 20 HSPU
6 Double Dumbbell Devils Press, 30 Sit-Ups, 15 HSPU
4 Double Dumbbell Devils Press, 20 Sit-Ups, 10 HSPU
EQUIPMENT-FREE
10 Reverse Burpees, 50 Sit-Ups, 25 HSPU
8 Reverse Burpees, 40 Sit-Ups, 20 HSPU
6 Reverse Burpees, 30 Sit-Ups, 15 HSPU
4 Reverse Burpees, 20 Sit-Ups, 10 HSPU
