GENERAL WARM-UP
Activation
:30 PVC Pass Throughs
:30 PVC Around The Worlds (each side)
:30 PVC Lat Stretch (each side)
:30 PVC Overhead Lunges (in-place)
:30 Good Mornings
:30 PVC Strict Press
Get Hot
20 Squats
15 Sit-Ups
10 Push-Ups
5 V-Ups
WORKOUT OF THE DAY
“RUN IT BACK”
On the 4:00 x 6 Rounds:
12 Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run
*Score = Enter times for all rounds. The score is the slowest round.
COOL-DOWN
2:00 Recovery
2:00 Child’s Pose
(:30 hands down the middle, :30 hands move to the left, :30 hands move to the right, :30 hands down the middle)
2:00 Pigeon Stretch (1:00 each side)
1:00 Standing Calf Stretch (:30 each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
Max Reps Barbell Strict Press (40% of 1RM Jerk)
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
WORKOUT VARIATIONS
MASK
On the 4:00 x 6 Rounds:
12 Strict Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run
AT HOME
On the 4:00 x 6 Rounds:
12 Pull-ups
21 Single Dumbbell Swings (50/35)
400 Meter Run
EQUIPMENT-FREE
8 Rounds For Time:
12 V-Ups
21 Bodyweight Good Mornings
400 Meter Run
