GENERAL WARM-UP
Activate/Get Hot
AMRAP 5:
21 Jumping Jacks
18 Mountain Climbers
15 Air Squats
12 Sit Ups
9 Push Ups
WORKOUT OF THE DAY
“GOING DOWN SWINGING”
[COMPETE/TRAIN]
For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees
[SWEAT]
For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (65/45)
Toes to Bar
Lateral Barbell Burpees
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch – 1:00 Each
Banded Hip Flexor Stretch
Banded Lat Stretch
Banded Triceps Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets for Quality:
10 Weighted Tempo Push-Ups*
20 Banded Triceps Extensions
20 Banded Pull Aparts
Rest as Needed
*2 Second Negative
