GENERAL WARM-UP
Activate (red band – 1/4” width) (5:00)
50 Banded Pull-Aparts
2x 1/4 Wall Walks
50 Banded Push-Downs
2x 1/2 Wall Walks
50 Banded Rows
2 Full Wall Walks
WORKOUT OF THE DAY
PART 1 – HEAVY DAY [ALL TRACKS]
Bench Press
5-5-5-5-5
Increase the load across each set
Score = Log loads across all sets
PART 2 – ”THE WILD SIDE” [ALL TRACKS]
For Time:
15 Wall Walks
After the first minute, and at the top of every other minute, complete 4 Box Jump Overs (24/20″)
10:00 Time Cap
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
3:00 Foam Roll
- Lower Back (1:00)
- Quads (:30 each leg)
- Lats (:30 each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets for Quality:
20 Empty Barbell Bent Over Rows
Max Set of Banded Strict Pull-Ups
WORKOUT VARIATIONS
AT HOME
15 Wall Walks
*At the top of every minute, complete 4 Jumps Over an Challenging Object
EQUIPMENT-FREE
15 Wall Walks
*At the top of every minute, complete 4 Jumps Over an Challenging Object
