Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps @ 85% of 1-RM
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
*Here’s how to hike a kettlebell into your first swing.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
60 Seconds of Plank from Push-Up Position
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats
When the running clock reaches 15:00, perform the following…
Four sets of:
6-8 Tempo Dumbbell or Kettlebell Front Squats @ 3131
10-15 Dumbbell or Kettlebell Front Squats (NO TEMPO)
10-12 Tempo Dumbbell or Kettlebell Bent-Over Rows @ 2111
100-Foot Farmer Carry (hold for 60 seconds if you don’t have a good walking route)
Rest 60 seconds between sets
*This is a continued progression off of the last two weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!
When the running clock reaches 40:00, perform the following…
Complete as many rounds and reps as possible in 9 minutes of:
10-15 Dumbbell Floor Press
5-10 Strict Pull-Ups OR Dumbbell Upright Rows
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.