GENERAL WARM-UP
Get Hot/Activate
:60 second easy bike
:15 second Hollow Hold
10 Barbell Good Mornings
:40 second moderate bike
12 Ring Rows
8 Burpees
:20 second fast bike (@ target pace or higher)
WORKOUT OF THE DAY
“NEAT”
[COMPETE]
AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/6 Calorie Assault Bike
Score = The number of rounds and reps completed in 15:00
[TRAIN]
AMRAP 15:
3 Burpee Strict Pull-Ups
6 Deadlifts (225/155)
9/6 Calorie Assault Bike
[SWEAT]
AMRAP 15:
3 Burpee Kipping Pull-Ups
6 Deadlifts (155/115)
9/6 Calorie Assault Bike
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch
1:00 Banded Lat Stretch ea side
2:00 Child’s Pose
Foam Roll
1:00 each:
Hamstring left
Hamstring right
Quad left
Quad right
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Not for Time:
10-9-8-7-6-5-4-3-2-1: Strict Pull-Ups
After each set: 5 Double Dumbbell Tempo Romanian Deadlifts (5s down)
WORKOUT VARIATIONS
AT HOME
AMRAP 15:
3 Double Dumbbell Devils Press
6 Double Dumbbell Deadlifts (50/35)
100m Run
EQUIPMENT-FREE
AMRAP 15:
6 Burpees
12 V-Ups
100m Run
