07.01.2021 WORKOUT OF THE DAY

June 30, 2021

GENERAL WARM-UP

Activation/Get Hot
1:00 Single Arm Banded Row (:30 each arm)
:30 Double Foot Hop
1:00 Double Arm Banded Row w/ :3 pause
:30 Mini Tuck Jumps
10 Negative Ring Rows (or Pull-Ups) – not unbroken
:30 Squat Drops

Mobility
1:00 Child’s Pose on a Box

Part 1
On an 8:00 Clock, every 1:30:
2 Weighted Pull-Ups
(5 sets)

WORKOUT OF THE DAY

Part 2

“NICO-TINE”

ALL TRACKS

AMRAP 20:
21 Box Jumps (24″/20″)
Max Unbroken Set of Strict Pull-ups

  • Score = Total number of strict pull-ups

COOL-DOWN

Recover 2:00
1:00 Calf Stretch on a Post (each side)
1:00 Couch Stretch (each side)
1:00 Child’s Pose on a Box

Midline
100 Abmat Sit-Ups
Every 1:00 (starting at 0:00) do 10 Plank Shoulder Taps
5:00 Time Cap

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets for Quality
:30 Single Leg Glute Bridge Hold (Left)
:30 Single Leg Glute Bridge Hold (Right)
10 Heavy Double KB Deadlifts

WORKOUT VARIATIONS

MASK
AMRAP 20:
21 Box Jumps
Max Unbroken Set of Strict Pull-ups

AT HOME
AMRAP 20:
21 Broad Jumps
Max Unbroken Set of Double DB Bent over rows

EQUIPMENT-FREE
AMRAP 20:
21 Broad Jumps
Max Unbroken Set of Push-ups