GENERAL/SPECIFIC BLEND WARM-UP
Activate/Get Hot/Practice (8:00)
:30 Knee Hugs
:30 Quad Stretch
Row 200/180m
:30 Leg Cradles
:30 Leg Swings
Run 200m
:30 Lunge-Twist
:30 Arm Hugs & Circles
Row 200/180m
:30 Knuckle Draggers
:30 Frog Hops
Run 200m
WORKOUT OF THE DAY
“ALTER EGO”
[ALL TRACKS]
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run
- Score = Log the time of each individual effort. The score is the sum total of all 10 rounds
POST-WORKOUT
2:00 Recovery
Stretch
1:00 Posted Calf Stretch
1:00 Butterfly Stretch
1:00 Pigeon Pose (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
AMRAP 5:
Strict Handstand Push-Ups
On the Minute – 5 Toes to Bar
Rest 2:00
AMRAP 3:
Max Distance Handstand Walk (5ft. Increments)
On the Minute – 5 Toes to Bar
WORKOUT VARIATIONS
MASK
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run
AT HOME
Every 3 Minutes x 10 Rounds:
400m Run
EQUIPMENT-FREE
Every 3 Minutes x 10 Rounds:
400m Run
