GENERAL WARM-UP
Get Hot
5:00 AMRAP:
12 Jumping Jacks
10 Box Step Ups
8 Up-Downs
6 Push-Ups
WORKOUT OF THE DAY
“SHINER”
[COMPETE/TRAIN]
On the 4:00 x 5 Rounds:
15/12 Calorie Fan Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)
Score: Slowest round
[SWEAT]
On the 4:00 x 5 Rounds:
15/12 Calorie Fan Bike
12 Dumbbell Hang Power Cleans (35/25)
9 Burpee Box Jumps (24″/20″)
COOL-DOWN
3:00 Recovery / Clean-Up / Log Scores
Stretch (6:00)
1:00 Calf Stretch on Box or Post (each side)
1:00 Hamstring Stretch on Box (each side)
1:00 Pigeon Stretch on Box (each side)
BEYOND THE 60
A. 10-8-6-4-2
Weighted Strict Pull-Ups
Build In Weight Each Set
B. 3 x :15s Chin Over Bar Hold
Rest 1:00 Between Sets
WORKOUT VARIATIONS
AT HOME
On the 4:00 x 5 Rounds:
200m Run
12 Dumbbell Hang Power Cleans
9 Burpee Broad Jumps or (jump over a bench)
EQUIPMENT FREE
On the 4:00 x 5 Rounds:
200m Run
20 Squat Jumps
10 Burpees
