FITNESS
Warm-Up.
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
Followed by…
Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
Then…
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Dumbbell Push Presses
10:00 – 30 Strict Pull-Ups
15:00 – 75 Goblet Squats
20:00 – 75 Box Jump or Step-Overs
25:00 – 800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
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…
10-Minute Run at a 75-80% rate of perceived effort
When the running clock reaches 10:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
50 Jumping Jacks
50 Bicycle Kicks
50 Plank Kick Throughs with Hand Tap (25 per side)
When the running clock reaches 20:00, perform the following…
10-Minute Run at a 75-80% rate of perceived effort
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
20 Air Squats
30-60 Second Nose to Wall Handstand Hold
20 Air Squats
60-90 Second Push-Up Plank Hold
When the running clock reaches 40:00, perform the following…
10-Minute Run at a 70-75% rate of perceived effort