FITNESS
Warm-Up.
Two Sets of:
Kettlebell Halos x 5-7 each direction
Back Extension Hold x 45-60 seconds
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Followed by…
Two Sets of:
6 Kettlebell Swings
2 Burpee Box Jump-Overs
Rest 30-60 seconds
Then…
For time:
400 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs
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:
10 Sampson Pulses per leg
30 Second Plank Hold from Elbows
6 Side Plank Reach Throughs each side
Immediately followed by…
Three sets of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
Rest 30 seconds
When the running clock reaches 18:00, perform the following…
Four rounds for time of:
400 Meter Run
20 Dumbbell Deadlifts
20 Jumping Lunges
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Ground to Sky Reaches
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Tempo Mountain Climbers @ 1111
30 second Hollow Hold
30 second Side Plank each side
Rest as needed
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