GENERAL WARM-UP
Mobilize/Activate
30-seconds at each movement
- Step-Ups on Box
- Plank Toe Touches
- Alternating Active Samson Stretch
- Frog Hop to Squat
- Dumbbell Overhead March (in-place)
WORKOUT OF THE DAY
”DIAMOND IN THE ROUGH”
[COMPETE]
For Time:
10-8-6-4-2:
Ring Muscle-ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box-Step Overs (24″/20″)
[TRAIN]
For Time:
10-8-6-4-2:
Strict Pull-Ups
Hand Release Push-Up
Double Dumbbell Devil’s Press (35/25)
Double Dumbbell Box-Step Overs (24″/20″)
[SWEAT]
For Time:
10-8-6-4-2:
Pull-Ups
Hand Release Push-Up
Double Dumbbell Devil’s Press (35/25)
Double Dumbbell Box-Step Overs (24″/20″)
Score = The time it takes to complete the workout
COOL-DOWN
3:00 Recovery
Stretch
1:00 Child’s Pose
1:00 Pigeon Pose (each side) Pigeon Stretch on Box (each side)
1:00 Wall Pec Stretch (:30 each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Running – 8 Sets:
3 Minutes @ Moderate Pace
[30-seconds rest between sets]
Time: 28 Minutes
MOVEMENT VARIATIONS
AT HOME
For Time:
10-8-6-4-2:
Double Dumbbell Bent-Over Row
Dumbbell Deficit Push-Ups
Double Dumbbell Devil’s Press
Double Dumbbell Box Step Overs (OR In-Place Forward Lunges)
EQUIPMENT FREE
For Time:
30-20-15-10-5:
Deficit or Regular Hand-Release Push-Ups
Candlesticks
Jumping Lunges
