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…
Every Minute on the Minute for 3 Minutes (3 sets):
6 Shoulder Press
6 Alternating Reverse Lunges w/ Bar in Overhead Position
Followed by…
Tabata x 4 sets (2 minutes):
20 seconds Jumping Lunges
10 seconds Hold w/ Legs in Jerk Receiving Position
Then…
A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flyes x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
B.
For time:
30/20 Calories of Assault Bike
20 Strict Handstand Push-Ups
30 Dumbbell Push-Ups
40 Dumbbell Push Presses
30/20 Calories of Assault Bike
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, perform…
Three sets of:
90 second Run/Bike/Row/Jumping Jacks
30 seconds of Single Leg Airplanes Each Leg
60 seconds of Inchworms
30 seconds of Divebomber Push-Ups
30 second Side Plank Each Side
When the running clock reaches 20:00, perform the following…
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1: 25/18 Calorie Assault Bike or Row + 15-20 Dumbbell Hang Power Ceans + 15-20 Dumbbell Shoulder to Overhead
Station 2: 400 Meter Run + 50 Mountain Climbers
NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 30 Side Shuffles
Dumbbell Hang Power Cleans – Substitute 10 Get Ups
Dumbbell Shoulders to Overhead – Substitute Pike Positon Push-Ups
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