GENERAL WARM-UP
Activate/Get Hot
1 Round:
:60 Jump Rope (Double or Single)
:60 Squat Hold
:60 PVC Pass Through / Around the World (:30 of each)
:30 Jump Rope (Double or Single)
:30 Air Squat (controlled to a medicine ball)
:30 PVC Overhead Squat Hold (Assess for correct overhead position)
WORKOUT OF THE DAY
“COMPOUNDING INTEREST”
[COMPETE/TRAIN]
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
Directly Into..
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
Score = Time it takes to complete the workout
[SWEAT]
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (75/55)
Directly Into..
1 Round of:
30 Overhead Squats (75/55)
100 Double Unders
COOL-DOWN
3:00 Recovery / Clean-Up / Log scores
Stretch
1:00 Wrist Stretch
1:00 Shoulder to Floor Stretch (each side)
1:00 Child’s Pose
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
Tempo – 2 Second Negative
[Rest as Needed]
WORKOUT VARIATIONS
AT HOME
For Time:
5 Rounds of:
30 Double Unders
10 Single DB Overhead Squats (Or Double Front Squats)
Directly Into..
1 Round of:
30 Single DB Overhead Squats (Or Double Front Squats)
100 Double Unders
Score = Time it takes to complete the workout
EQUIPMENT FREE
For Time:
5 Rounds of:
30 Double Unders
20 Jumping Squats (holding a household item)
Directly Into..
1 Round of:
60 Jumping Squats (holding a household item)
100 Double Unders
Score = Time it takes to complete the workout
