GENERAL WARM-UP
AMRAP 4:00:
5/4 Calorie Row
6 Ring Rows
8 Bodyweight Good Mornings
10 Frog Hops
WORKOUT OF THE DAY
“MASTER OF NONE”
[COMPETE]
“Master of None”
On a 20:00 clock
For Time:
60/45 Calorie Row
45 Chest to Bar Pull-ups
30 Deadlifts (225/155)
15 Bar-Facing Burpees
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift
[TRAIN]
On a 20:00 clock
For Time:
60/45 Calorie Row
30 Strict Pull-Ups
30 Deadlifts (225/155)
15 Bar-Facing Burpees
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift
[SWEAT]
On a 20:00 clock
For Time:
60/45 Calorie Row
45 Kipping Pull-ups
30 Deadlifts (155/105)
15 Bar-Facing Burpees
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift
POST-WORKOUT
2:00 Recovery/Clean-Up/Scores
Mobility
2:00 Samson Hold (1:00 Each side)
1:00 Butterfly Hold
2:00 Foam Roll – Thoracic Spine/Erectors (1:00 Each Side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
10 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog
WORKOUT VARIATIONS
AT HOME
For Time:
800m Run
45 Double Dumbbell Bent Over Rows
30 Double Dumbbell Deadlifts (50/35)
15 Dumbbell-Facing Burpees
Then: Tabata: Glute Bridge Hold
EQUIPMENT-FREE
For Time:
800m Run
45 V-Ups
60 Glute Bridges
15 Burpees
Then: Tabata: Glute Bridge Hold
