GENERAL WARM-UP
Activate
Alternating Tabata (:20 sec work/:10 sec transition)
Alternating Active Spiderman Stretch
Hollow Hold
Arch Hold
Alternating Plank Shoulder Taps
WORKOUT OF THE DAY
“ON THE GO”
[COMPETE/TRAIN]
For Time:
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike
On the Minute [Starting at 0:00]:
7 Deadlifts (185/135)
Score = Time it takes to complete the workout.
[SWEAT]
For Time:
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike
On the Minute [Starting at 0:00]:
7 Deadlifts (135/95)
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Foam Roll – 1:00 Each
Thoracic Spine
Lats
Stretch – 1:00 Each
- Couch Stretch
- Calf Stretch on Post
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Giant Sets:
10 Single Legged Romanian Kettlebell Deadlifts (5 Each)
:20-:30s Second Supinated Grip Dead Hang
30-50′ Handstand Walk
Rest as needed between sets.
