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
