FITNESS
Warm-Up.
Banded Perfect Stretch x 45-60 seconds per side
Followed by…
Accumulate 5 reps per side completing alternating windmills without weight. Hold each rep for a couple of seconds by bracing into it and actively reaching. Then exhale through the nose and stretch deeper into the rotation. Hold this new position for one more inhale + exhale through your nose.
Followed by …
Plank with Forward Reach x 10 reps per side
Plank with Lateral Reach x 10 reps per side
Followed by…
Three sets of at 70-75% effort of:
3-5 Supinated-Grip Pull-Ups @ 3011
10 Tempo Med-Ball Squats @ 4242
7-10 Strict Pull-Ups
20 Air Squats
Rest 2 minutes
Then…
In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters
80 Toes to Bar or V-Ups
40 Strict Pull-Ups
20 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.
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 running clock starts, peform…
Three to four sets at increasing intensity of:
60 Double-Unders
40 Air Squats
20 Down Ups
400 Meter Run
20 Down Ups
40 Air Squats
60 Double-Unders
Rest 3 minutes between sets
NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Running Man Line 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.