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
Then…
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds
B.
Four rounds for time of:
12/8 Calories of Assault Bike
25 Kettlebell Swings
25 Push-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…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 40 seconds of Alternating Cossack Squats
Minute 2: 30 second Plank Hold + 30 seconds of Glute Bridges
Minute 3: 10-12 Tempo Mountain Climbers @ 1111
When the running clock reaches 18:00, perform the following…
For time:
100 Double-Unders
50 Down Ups
25 Box Step-Ups
25 Down Ups
50 Box Step-Ups
100 Double-Unders
NO EQUIPMENT OPTIONS:
Double-Unders – Substitute Running Man Line Jumps OR Lateral Line Hops
Box Step-Ups – Substitute Alternating Curtsy Lunges
Three sets of:
Push Ups x MAX Reps @ 4011
Rest as needed
Banded Triceps Extensions x 20 reps
Rest as needed
Strict Pull-Ups x MAX Reps @ 4011
Rest as needed
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.