Tuesday

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
Metcon (Time)
Fitness
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (14/10)
Metcon (Time)
Performance
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)
Metcon
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

Stretch/Roll (6:00)
Foam Roll: 1:00 each side
Quads
Hamstrings
Lats