FITNESS
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
Banded Romanian Deadlifts x 15 reps
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
Kettlebell Swings (or Kettlebell Snatches) x 10-15
Burpees x 3
Rest 30 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Reverse Snow Angels x 15 reps @ 2020
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds
B.
For time:
Row 1000 Meters
Compare your results to July 27, 2020.
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:
30 second Run/Bike/Row at 60% Effort
30 seconds of Death March
30 seconds of Lateral Line Hops
Followed by…
Two sets of:
30 second Run/Bike/Row at 75% Effort
30 seconds of Deep Lunge Mountain Climbers
30 seconds of Running Man Line Hops
Followed by…
Two sets of:
20 second Run/Bike/Row at 90% Effort
40 seconds of Air Squats
60 seconds of Push-Up Plank Hold
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 6-8 Right Front Foot Elevated Split Squats @ 3131 Tempo
Station 2: 6-8 Left Front Foot Elevated Split Squats @ 3131 Tempo
Station 3: 30-45 seconds of Weighted Plank from Elbows
When the running clock reaches 30:00, perform the following…
Every 8 minutes, for 24 minutes, complete (3 sets) for times:
15/12 Calorie Bike or Row
12 Burpees onto a 2″ Plate
9 Double Dumbbell Snatches
12 Burpees onto a 2″ Plate
15/12 Calorie Bike or Row
NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 20-30 Speed Skaters
Burpees to a Plate – Substute Burpee Tuck Jumps
Double Dumbbell Snatches – Substitute Plank Position Pike Jumps
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.