GENERAL WARM-UP
Activate/Get Hot
On a 2:00 Clock:
30 Jumping Jacks
20 Mountain Climbers
10 Air Squats
5 Burpees
WORKOUT OF THE DAY
[PART 1]
HANDSTAND WALK
Skill Work (15:00)
[PART 2]
“CHEEKY MONKEY [ALL TRACKS – Partnered]
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)
The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate
Partners must complete full rounds before switching
Score = Number of Rounds + Reps combined
COOL-DOWN
3:00 Recovery/Clean-Up/Log Scores
Stretch
:30 Wrist Stretch
1:00 Banded Lat Stretch (each side)
:30 Banded Cross Body Stretch (each side)
1:00 Couch Stretch (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Odd Object Work
3 Rounds:
400m Run with a Sandbag/Plate
50 ft. Walking Lunge with a Sandbag/Plate
