GENERAL WARM-UP
Get Hot/Mobility
1:00 Row
:30 Single-Unders (alternate between right, left, both feet)
:30 Samson Stretch (each side)
1:00 Squat Therapy Reps
:30 Jump Rope Speed Steps
:30 Row (increase speed every :10)
1:30 Squat Hold
WORKOUT OF THE DAY
HANG IN THERE”
On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (115/85)
COOL-DOWN
Recover 2:00 – 200m Group Walk
1:00 Pigeon Pose + Wrist Stretch
:30 Barbell Forearm Smash (each side)
1:00 Puppy Pose
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks
WORKOUT VARIATIONS
MASK
On the 4:00 x 5 Rounds:
50 Double Unders
10 Hang Power Cleans (115/85)
300/250m Row
AT HOME
On the 4:00 x 5 Rounds:
50 Line Hops
200m Run
10 Double Dumbbell Hang Squat Cleans (50/35)
EQUIPMENT-FREE
On the 4:00 x 5 Rounds:
50 Line Hops
200m Run
10 Broad Jumps
