GENERAL WARM-UP
Activate/Get Hot
Row 250m
:30 Knuckle Drags
10 Push-Ups
Row 250m
:30 Leg Swings
10 DB Strict Press
Mobilization
:30 Active Samson Stretch
:30 Child’s Pose on Rower
WORKOUT OF THE DAY
DIAMETER”
[COMPETE]
4 Rounds For Time:
500 Meter Row
9 Deadlifts (275/185)
18 Kipping Handstand Push-Ups
Score = The time it takes to complete the workout
[TRAIN]
4 Rounds For Time:
500 Meter Row
9 Deadlifts (275/185)
18 Double Dumbbell Push Press (50/35)
[SWEAT]
4 Rounds For Time:
500 Meter Row
9 Deadlifts (185/125)
18 Double Dumbbell Push Press (35/25)
POST-WORKOUT
3:00 Recover/Clean-Up/Log Scores
Stretch
1:00 Pike Stretch
2:00 Lacrosse Ball – Pecs & Traps (:30 each body part/each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the 0:00…
200 Meter Sled Drag (Bodyweight)
On the 5:00…
200′ Single Kettlebell Overhead Walking Lunge (53/35)
On the 10:00…
200 Meter Sled Drag (Bodyweight)
WORKOUT VARIATIONS
AT HOME
4 Rounds:
100 Double Unders
9 Double Dumbbell Deadlifts (50/35)
18 Kipping Handstand Push-Ups
EQUIPMENT-FREE
4 Rounds:
100 Line Hops
9 Inch Worms
18 Kipping Handstand Push-Ups
