FITNESS
Warm-Up.
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
Followed by…
Static Hang x As Many Seconds as Possible
Followed by…
Two Sets:
Bird Dogs x 20 reps
Wall Climbs x 2-3
Dragon Flags x 5
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
B.
For time:
1000 Meter Row
60 Kettlebell Swings
30 Burpees
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/High Knees in Place
*5 Right-Arm Windmills
*5 Left-Arm Windmills
*3 Right-Arm Turkish Get-Ups
*3 Left-Arm Turkish Get-Ups
60 Seconds of Plank Kick Throughs with Hand Tap
Rest 30 Seconds Between Sets
*For any of these movements, use a Kettlebell, Dumbbell, or any lightly weighted object you can.
When the running clock reaches 15:00, perform the following…
Three sets of:
Max Reps of Right Arm Backpack Press
Immediately Followed By…
Max Reps of Right Arm Backpack Push Press
Immediately Followed By…
100-Foot Right Arm Overhead Carry
Rest 60 Seconds, then REPEAT with the Left Arm.
When the running clock reaches 35:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes:
300 Meter Run
20 Backpack Sumo Deadlift High Pulls
15 Push-Ups
10 Backpack Bent-Over Rows
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.