fitness
Warm-Up.
Squat Therapy x 10 reps @ 3211 tempo
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Squat Therapy x 10 reps @ 3211 tempo
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Followed by…
A.
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Straight-Arm Banded Lat Pulldowns
Minute 4 – 30-Second L-Sit (accumulated time)
B.
For time:
50/40 Calories of Rowing
50 Wall Ball Shots
50/35 Calories of Assault Bike
50 Wall Ball Shots
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
60 Second Push-Up Plank Hold
30 Seconds of Ground to Sky Reaches
30 Second Downward Dog Stretch
Rest 30 seconds
30 Second Nose to Wall Handstand Hold
Rest 30 seconds
60 Seconds of Robotic Dog
Rest 30 seconds
30 Seconds of MAX Reps Plank Kick Throughs with Hand Tap
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell Power Cleans
Dumbbell Push Press
TIME CAP = 15 MINUTES
NO EQUIPMENT SUGGESTION:
Dumbbell Power Cleans – Substitute Burpee Jump Backs
Dumbbell Push Press – Substitute Pike Position Push-Ups
When the running clock reaches 40:00, perform the following…
Three sets of:
10-15 Tempo Push-Ups @ 1111
10-15 Bodyweight Triceps Extensions
MAX Reps Banded Triceps Extensions
Rest as needed
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.