GENERAL WARM-UP
Mobilize/Activate/Get Hot (7:00)
1:00 Row
:30 Down Dog
:30 Up Dog
1:00 Row
:30 Inch Worms
:30 Arm Circles
1:00 Row
:60 Squat Hold
WORKOUT OF THE DAY
”BALL DON’T LIE”
[COMPETE/TRAIN]
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)
Score = Time it takes to complete the workout
[SWEAT]
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (14/10)
COOL-DOWN
3:00 Recovery / Clean-Up / Log Scores / High Fives
Stretch/Roll (6:00)
Foam Roll: 1:00 each side
Quads
Hamstrings
Lats
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Accumulate The Following Totals:
:30s Ring Support Hold (Top Of Dip)
1:00 Ring Support Hold (Bottom Of Dip)
1:30 Freestanding Handstand Hold (or against the wall)
2:00 Push-Up Plank Hold
MOVEMENT VARIATIONS
AT HOME
Every 2 Minutes Until 150 DB Squats:
200m Run
Max DB Squats
EQUIPMENT FREE
Every 2 Minutes Until 150 Jump Squats:
200m Run
Max Jump Squats
