Fitness
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by…
Two Sets of:
Front Squat x 3
Sotts Press x 3
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
B.
Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups
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…
Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 seconds of Pigeon Pulses Per Leg
60 seconds of Lateral Plank Walks
30 seconds of Speed Skaters
30 seconds of Russian Baby Makers
30-60 seconds of Nose to Wall Handstand Hold
60 seconds of Downward Dog Stretch
Rest 60 seconds
When the running clock reaches 18:00, perform the following…
Against a 12-minute clock …
Five rounds of:
15/12 Calorie Bike or Row
15 Dumbbell Shoulder to Overhead
Immediately followed by….
In the remaining time, complete as many STRICT Handstand Push-Ups as possible.
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 30 Smurf Jacks
Dumbbell Shoulder to Overhead – Substitute Push-Ups
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups
When the running clock reaches 35:00, perform the following…
Three sets of:
20-30 Banded Face Pulls @ 1111 Tempo
15-20 Weighted or Banded Hip Bridges @ 31X1 Tempo
10-15 Single-Leg Deadlifts per Leg @ 2111 Tempo
Rest as needed between sets
NO EQUIPMENT SUGGESTIONS:
Banded Face Pulls – Substitute Bodyweight Bent Over Reverse Flys
Weighted or Banded Hip Bridges – Substitute Bodyweight Hip Bridges
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.
5RFT
15 cal row
15 American KB swing
9:06