FITNESS

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Then…

A.
Three sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Goblet Squat x 8 reps @ 3211
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds

B.
For time:
800 Meter Run
80 Single Kettlebell Sumo Deadlifts
800 Meter Run

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:
60 Second Run/Bike/Row/Jog in Place
60 Second Lunge Stretch each side
60 Seconds of Alternating Pigeon Stretches

Followed by…

Two sets of:
30 Seconds of Jumping Jacks
30 Seconds of Down Ups
60 Seconds of Deep Lunge Mountain Climbers

When the running clock reaches 15:00, perform the following…

Every 8 minutes, for 32 minutes (4 sets of):
Run 400 Meters
20 Weighted Alternating Lunges
10 Devil’s Press

NO EQUIPMENT SUGGESTIONS:
Weighted Alternating Lunges – Substitute 30 Jumping Lunges
Devil’s Press – Substitute Burpee Tuck Jumps

When the running clock reaches 50:00, perform the following…

Two sets of:
30 Second Superman Hold
30 Second Hollow Hold

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.

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