GENERAL WARM-UP
200m Jog
:30 Active Spiderman
Row 250/200m
:30 Inch-Worm to Push-Up
Bike 500/450m
:30 Squats (practice)
200m Power Walk (good test for speed of DB Farmer’s Carry)
This can also be run individually. Go through 2 rounds or run an 8:00 clock.
Grab dumbbells for the Farmer’s Carry
WORKOUT OF THE DAY
“JOHN DEERE”
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50’s/35’s)
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50’s/35’s)
21-15-9:
Row Calories
Bike Calories
COOL-DOWN
2:00 Recovery
200m Group Walk
Walk, Knee Hugs, Leg Cradles, Quad Stretch, Shoulder Stretch, Forearms
1:00 Pike Stretch
1:00 Groin Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
20 Seated Banded Abductions
20 Weighted AbMat Sit-ups
20 AbMat Sit-ups
Rest 2 Minutes Between Rounds
WORKOUT VARIATIONS
MASK
For Time:
21-15-9
Row Calories
Bike Calories
200m Dumbbell Farmers Carry (50’s/35’s)
21-15-9
Row Calories
Bike Calories
200m Dumbbell Farmers Carry (50’s/35’s)
21-15-9
Row Calories
Bike Calories
AT HOME
For Time:
21-15-9
10m Shuttle Runs
Burpees
200m Dumbbell Farmers Carry (50’s/35’s)
21-15-9
10m Shuttle Runs
Burpees
200m Dumbbell Farmers Carry (50’s/35’s)
21-15-9
10m Shuttle Runs
Burpees
EQUIPMENT-FREE
For Time:
21-15-9
10m Shuttle Runs
Burpees
200m Walking Lunge
21-15-9
10m Shuttle Runs
Burpees
200m Walking Lunge
21-15-9
10m Shuttle Runs
Burpees
