GENERAL WARM-UP
Mobility/Activation
:30 Spiderman (each side)
:30 Active Spiderman (alternating legs)
1:00 Squat Hold
:30 Frog Hops
1:00 Lunges (forward & backwards in-place)
:30 Push-Up to Down-Dog
Set rings to correct heights for athletes
WORKOUT OF THE DAY
“PEEK-A-BOO”
For Time:
42-30-18
Pistols
21-15-9
Strict Ring Dip
42-30-18
GHD Sit-Up
*Score = Time it takes to complete the workout
COOL-DOWN
2:00 Recovery
1:00 Banded Lat Stretch (each side)
1:00 Couch Stretch (each side)
1:00 Child’s Pose + Groin Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
* 3 Sets For Quality*
20 Banded Good Mornings
20 Bodyweight Single Leg Romanian Deadlifts (10 Each Side)
WORKOUT VARIATIONS
MASK
42-30-18
Pistols
21-15-9
Strict Ring Dip
42-30-18
Weighted Sit-Up
AT HOME
42-30-18
Pistols
21-15-9
Strict Dip Off an Object
21-15-9
Dumbbell Weighted Sit-up
EQUIPMENT-FREE
42-30-18
Pistols
21-15-9
Strict Dip Off an Object
42-30-18
Sit-Up
