GENERAL WARM-UP
Get Hot/Activation
Bike Test – sustain :~40 for both efforts
12/9 Bike Cals
:60 Squat Hold
12/9 Bike Cals
:30 Plank Hold
12/9 Bike Cals
:30 Hand Release Push-Up (not for reps)
Part 1.
On a 10:00 clock, every 2:00:
3 Front Squats
WORKOUT OF THE DAY
Part 2.
“13 GOING ON HURTY”
COMPETE
AMRAP 13:
12/9 Calorie Assault Bike
9 Kipping Handstand Push-ups
6 Front Squats (175/115)
TRAIN
AMRAP 13:
12/9 Calorie Assault Bike
9 Double Dumbbell Push Press
6 Front Squats (175/115)
SWEAT
AMRAP 13:
12/9 Calorie Assault Bike
9 Kipping Handstand Push-ups
6 Front Squats (115/85)
COOL-DOWN
2:00 Recovery
1:00 Banded Shoulder Distractions (each side)
1:00 Banded Static Hamstring (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Not For Time
21-18-15-12-9:
GHD Sit-ups
After Each Set: 2 Turkish Get-Ups (1/arm)
