GENERAL WARM-UP
Activate/Get Hot/Practice
2:00 Bike
20 Arch-Ups
20 Hollow-Ups
10 Glute Bridge (w/ :2 hold at the top)
:30 Bird Dog (each side)
WORKOUT OF THE DAY
“UNFRIENDLY FRAN”
[COMPETE]
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Chest to Bar Pull-ups
9 Thrusters (115/85)
Score = Slowest Round. Log all four round times.
[TRAIN]
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
9 Strict Pull-ups
9 Thrusters (115/85)
[SWEAT]
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Kipping Pull-ups
9 Thrusters (85/65)
COOL-DOWN
3:00 Recovery/Clean-Up/Record Scores
Stretch
1:00 Figure 4 Stretch (each side)
1:00 Pike Stretch
:30 Puppy Pose
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets:
7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups
WORKOUT VARIATIONS
MASK
On the 4:00 x 5 Rounds:
9 Thrusters (115/85)
12 Chest to Bar Pull-ups
15/12 Calorie Assault Bike
AT HOME
On the 4:00 x 5 Rounds:
30 Jumping Lunges
12 Double Dumbbell Bent Over Rows
9 Double Dumbbell Thrusters (50/35)
EQUIPMENT-FREE
On the 4:00 x 5 Rounds:
30 Jumping Lunges
12 V-Ups
9 Push-ups
