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…
(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…
Three Sets:
1 Cluster* + 2-3 Front Squats (use light to medium weight barbell or dumbbells)
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
30 Burpees
*Compare results to February 4, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Broad Jumps
30 Hold in the bottom of a squat
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
Seven rounds for time of:
200 Meter Run
10 Jumping Lunges
20 Air Squats
Three sets of:
30 seconds of Flutter Kicks
Rest 30 seconds
30 seconds of Superman Punches
Rest 30 seconds
30 seconds each side of Side Plank Reach Throughs
Rest 60 seconds
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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this. Here’s a Cool Down Movement Flow from our “Mind Muscle” team to try!