GENERAL WARM-UP
Activate/Get Hot
:30 Jumping Jacks
:30 Knuckle Draggers
:30 Active Samson
:30 Alternating Quad Stretch
:30 Plank Shoulder Taps
:30 Step Back Reverse Lunges
:30 PVC Stiff Legged Deadlifts
:30 PVC Pass Throughs
Mobility
1:00 Child’s Pose
1:00 Straddle Stretch
WORKOUT OF THE DAY
“LIGHTSABER”
[ALL TRACKS]
For Time:
21-18-15-12-9-6-3
Power Snatch (75/55)
Before each set of Power Snatch, complete 10/7 Calorie Assault Bike
Score = Time it takes to complete the workout
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Mobility
2:00 Chest Stretch (1:00 Each side)
1:00 Up-Dog
2:00 Foam Roll – Quads (1:00 Each Side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets: 30/24 Calorie Row
Rest :30s between, and 2:00 after the final.
Into: 3 Sets – 25/21 Calorie Row
Rest :30s between.
WORKOUT VARIATIONS
AT HOME
For Time:
100m Run, 21 Alternating Single Dumbbell Power Snatches
100m Run, 18 Alternating Single Dumbbell Power Snatches
100m Run, 15 Alternating Single Dumbbell Power Snatches
100m Run, 12 Alternating Single Dumbbell Power Snatches
100m Run, 9 Alternating Single Dumbbell Power Snatches
100m Run, 6 Alternating Single Dumbbell Power Snatches
100m Run, 3 Alternating Single Dumbbell Power Snatches
EQUIPMENT-FREE
For Time:
100m Run, 21 Burpees
100m Run, 18 Burpees
100m Run, 15 Burpees
100m Run, 12 Burpees
100m Run, 9 Burpees
100m Run, 6 Burpees
100m Run, 3 Burpees
