FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
Followed by…
Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)
Followed by…
6 Turkish Get-Ups each side
(partition reps as needed)
Followed by…
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Then…
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 18/12 Calories of Assault Bike
Minute 2 – 20 Kettlebell Swings
Minute 3 – 15 Box Step-Overs
Minute 4 – 10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Minute 5 – Rest
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Complete as many rounds and reps possible in 2:30 of:
100-Foot Shuttle Sprint (50 out, 50 back)
20 Backpack Ground to Overhead
100-Foot Shuttle Sprint (50 out, 50 back)
20 Push-Ups
Rest 90 seconds and repeat for FOUR sets total.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!