06.22.2021 WORKOUT OF THE DAY

June 21, 2021

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