GENERAL WARM-UP
Mobility
2:00 Squat Hold
10 Air Squats
Activation
5 x Hollow Body Hold (roll over to) Superman Hold
10 Bird-Dogs
10 V-Ups
Get Hot
3 x 150/100m Row – Fast Efforts
Rest :30 between efforts
WORKOUT OF THE DAY
“BUNIONS”
For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
- Loading: 135/95
- Score = Time it takes to complete the workout
COOL-DOWN
3:00 Recovery/Clean-Up
1:00 Seated Hamsting Stretch (each side)
1:00 Banded Lat Strech (each side)
1:00 Child’s Pose
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the 1:30 x 4 Rounds
2 Strict Chest To Bar Pull-Ups
4 Strict Pull-Ups
8 Strict Handstand Push-Ups
WORKOUT VARIATIONS
MASK
2:00 On 1:00 Off Until Finished:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row,
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
AT HOME
27 Double Dumbbell Deadlifts, 27 Toe Raises, 400m Run
21 Double Dumbbell Deadlifts, 21 Toes Raises 400m Run
15 Double Dumbbell Deadlifts, 15 Toes Raises, 400m Run
9 Double Dumbbell Deadlifts, 9 Toes Raises, 400m Run
EQUIPMENT-FREE
27 V-Ups, 27 Toes Raises, 400m Run
21 V-Ups, 21 Toes Raises, 400m Run
15 V-Ups, 15 Toes Raises, 400m Run
9 V-Ups, 9 Toes Raises, 400m Run
