GENERAL WARM-UP
Get Hot/Activate
2 Rounds (~8:00):
400m Run
:15 sec hang from bar
:20 sec Spiderman Stretch ea. side
10 Inchworm to Push-ups
WORKOUT OF THE DAY
“Y’ALL COME BACK NOW”
[COMPETE/TRAIN]
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50/35)
30 AbMat Sit-ups
10 Sandbag Cleans (70/50)
- Score = Time it takes to complete the workout
[SWEAT]
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (35/25)
30 AbMat Sit-ups
10 Sandbag Cleans (50/35)
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch
1:00 Barbell Forearm Smash ea side
1:00 Banded Hip Flexor Stretch (each side)
Foam Roll
1:00 Each:
Lumbar Spine
Quads
Hamstrings
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
5 Sets for Quality:
Accumulate :45 Plank Hold
15 Empty Barbell Good Mornings
100m Single Arm DB Overhead Carry (Switch arms at 50m)
WORKOUT VARIATIONS
AT HOME
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50/35)
30 Abmat Sit-ups
10 Double Dumbbell Cleans (50/35)
EQUIPMENT-FREE
5 Rounds For Time:
50m Bear Crawl
30 Sit-ups
10 Burpee Broad Jumps
