GENERAL WARM-UP
(1:00 transition time)
Mobilize/Activate/Get Hot
On a 3:00 clock complete rounds of:
6 Jumping Jacks
6 Alt. Lunges In Place (3 each side)
6 Single Arm DB Deadlift to Press (3 each side)
:10 Handstand Hold or Plank Hold (can Wall Walk to hold)
WORKOUT OF THE DAY
”RUNDY”
[COMPETE]
5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Handstand Push-Ups
Score = Time it takes to complete the workout
[TRAIN]
5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Double Dumbbell Push Press (50/35)
[SWEAT]
5 Rounds For Time:
400 Meter Run
15 Power Snatches (55/35)
15-12-9-6-3 Double Dumbbell Push Press (35/25)
COOL-DOWN
4:00 Recovery/Clean-Up/Log Score
Stretch
1:00 Shoulder to Floor Stretch (each side)
1:00 Foam Roll – Lower Back
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Set For Reps:
Max Strict Ring Dips
Max Strict HSPU
Max Strict Push Ups
WORKOUT VARIATIONS
AT HOME
5 Rounds For Time:
400 Meter Run
20 Alternating Single Dumbbell Power Snatches (50/35)
15-12-9-6-3 Handstand Push-ups
EQUIPMENT-FREE
5 Rounds For Time:
400 Meter Run
15 Sit-Ups
15-12-9-6-3 Handstand Push-ups
