Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups
15 Air Squats
Compare your results to December 29, 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…
Three sets of:
60 Second Run/Bike/Row
5 Down Ups
10 Divebomb Push-Ups
15 Jumping Jacks
20 Air Squats
Rest 60 seconds
*Increase intensity each set.
When the running clock reaches 18:00, perform the following…
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 12-15/10-12 Calorie Bike or Row
Station 2 – 50 Double Unders
Station 3 – 10 Pull-Ups + Max Reps Push-Press
Station 4 – Rest
NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 30-45 Seconds of Side Shuffles
Double Unders – Substitute Lateral Line Hops
Pull-Ups – Substitute Superman Punches
Push-Press – Substitute Push-Ups
When the running clock reaches 45:00, perform the following…
Three sets of:
60 Second Plank Hold from Elbows
100 Foot Suitcase Carry each arm
NO EQUIPMENT SUGGESTIONS:
Suitcase Carry – Substitute 10-15 Side Plank Reach Throughs
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.