GENERAL WARM-UP
Get Hot/Activation
AMRAP 5:00
5/4 Calorie Bike
:30 PVC Pass Throughs
:30 Air Squats
5/4 Calorie Bike
:30 PVC Snatch Grip Deadlifts
:30 PVC Snatch Grip Behind the Neck Strict Press
WORKOUT OF THE DAY
“CHUNKY MONKEY”
For Time:
9-8-7:
Power Snatches (115/85)
Overhead Squats
30/24 Calorie Assault Bike
6-5-4:
Power Snatches (115/85)
Overhead Squats
30/24 Calorie Assault Bike
3-2-1:
Power Snatches (115/85)
Overhead Squats
COOL-DOWN
2:00 Recovery
:30 Single Arm Lat Stretch (each side) Video
1:00 Couch Stretch (each side) Video
2:00 Foam Roll Quads & Glutes
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
:20s for Max Hollow Rocks
10 Single Dumbbell Overhead Squats (5/arm)
:20s for Max Hollow Rocks
[Light loads. Move for technical proficiency]
