GENERAL WARM-UP
Activate/Get Hot
1:00 Row (easy)
:30 Active Spiderman Stretch
1:00 Laying Front Rack Stretch
1:00 Row (moderate)
:30 Bodyweight Good Mornings
1:00 Squat Hold
:30 Row (hard)
WORKOUT OF THE DAY
“FOUR TWENTY”
[COMPETE/TRAIN]
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)
[Rest 4 Minutes]
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)
[Rest 4 Minutes]
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)
[SWEAT]
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (65/45)
[Rest 4 Minutes]
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (85/55)
[Rest 4 Minutes]
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (95/65)
POST-WORKOUT
2:00 Recovery/Clean-Up/Scores
Mobility
1:00 Wrist Stretch
1:00 (Each side) Pigeon Pose
1:00 (Each side) Banded Lat Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets:
50 Double Kettlebell Foot Front Rack Walking Lunge (53/35)
12 Weighted Abmat Sit-ups
WORKOUT VARIATIONS
AT HOME
AMRAP 4:
15 Ten Meter Shuttle Runs
21 Toes Raises
21 Air Squats
Rest 4 Minutes
AMRAP 4:
12 Ten Meter Shuttle Runs
15 Toes Raises
15 Single Dumbbell Goblet Squats (50/35)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Double Dumbbell Front Squats (50/35)
EQUIPMENT-FREE
AMRAP 4:
15 Ten Meter Shuttle Runs
21 Toes Raises
21 Air Squats
Rest 4 Minutes
AMRAP 4:
12 Ten Meter Shuttle Runs
15 Toes Raises
15 Air Squats
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Air Squats
