GENERAL WARM-UP
Activate/Get Hot/Practice
Grab a band!
30 x Banded Pull Aparts
30 x Banded Good Mornings
30 x Banded Single Arm Rows
30 x Banded Tricep Push-Downs
WORKOUT OF THE DAY
“U CAN’T TOUCH THIS”
[COMPETE/TRAIN]
For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run
[Barbell: 225/155]
- Score = Time taken to complete the workout
[SWEAT]
For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run
[Barbell: 155/105]
COOL-DOWN
3:00 Recovery/Clean-Up/Record Scores
Midline (3:00 cap)
80-60-40-20
Flutter Kicks (right and left = 2 reps)
40-30-20-10
Plank Knee-to-Elbow
Stretch
1:00 Child’s Pose
1:00 Pigeon Stretch (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets for Max Reps:
Strict Handstand Push-Ups
Rest 1:00 between sets.
3 Sets for Max Reps:
Strict Ring Dips
Rest 1:00 between sets.
WORKOUT VARIATIONS
MASK
FOR TIME:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
Rest 1:00
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
Rest 1:00
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run
[Barbell: 225/155]
AT HOME
FOR TIME:
21 Double Dumbbell Deadlifts
200 Meter Run
21 Burpees Over the Dumbbells
200 Meter Run
15 Double Dumbbell Deadlifts
200 Meter Run
15 Burpees Over the Dumbbells
200 Meter Run
9 Double Dumbbell Deadlifts
200 Meter Run
9 Burpees Over the Dumbbells
200 Meter Run
[Barbell: 225/155]
EQUIPMENT-FREE
FOR TIME:
21Sit-ups
200 Meter Run
21 Burpees
200 Meter Run
15 Sit-ups
200 Meter Run
15 Burpees
200 Meter Run
9 Sit-ups
200 Meter Run
9 Burpees
200 Meter Run
