GENERAL WARM-UP
Activate/Get Hot
1:00 Row
:10 Static Hang + 1 Pull-Up (on the rope)
10 DB Romanian Deadlifts
10 Single DB Strict Press
10 Slow Abmat Sit-Ups
WORKOUT OF THE DAY
“CAPTAIN HOOK”
[COMPETE/TRAIN]
5 Rounds For Reps:
1 Minute: Rope Climbs (15ft)
1 Minute: Dumbbell Snatches (70/50)
1 Minute: Calorie Row
1 Minute Rest
Score = Sum Total of all Reps
[SWEAT]
5 Rounds For Reps:
1 Minute: Rope Climbs (15ft)
1 Minute: Dumbbell Snatches (50/35)
1 Minute: Calorie Row
1 Minute Rest
COOL-DOWN
3:00 Recovery
Stretch
1:00 Banded Lat Stretch (each side)
1:00 Foam Roll Lower Back
1:00 Foam Roll – Hamstrings (each leg)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
For Quality
30-20-10:
GHD Sit-Up
Bar Dips
Seconds L-Sit
WORKOUT VARIATIONS
AT HOME (with minimal equipment)
1 Minute: Dumbbell Bent-Over Row (switch arms every 5 reps)
1 Minute: Dumbbell Snatches
1 Minute: 200m Run (rest remaining time of the minute if finish early)
1 Minute: Rest
[Score = Sum Total of all Reps]
* EQUIPMENT FREE*
1 Minute: Candle Sticks
1 Minute: Burpee Broad Jumps
1 Minute: 200m Run (rest remaining time of the minute if finish early)
1 Minute: Rest
[Score = Sum Total of all Reps]
