Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps
*Warm-up courtesy of Invictus Masters Coach Nichole Kribs.
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps
*Focus on even weight distribution over your hips and between your front and back legs.
Build over the course of the 3 sets.
Every 2 minutes, for 10 minutes (5 sets):
*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk
Complete as many rounds and reps as possible in 12 minutes of:
10 Strict Pull-Ups
*For the push-ups, check yourself to make sure your shoulders are set and not shrugging by squeezing/rotating your elbows toward your lats. You should feel those muscles along your shoulder blades fire and help hold your shoulders into a set and non-shrugging position.
*For the pull-ups, if you don’t have that number of strict, DON’T USE A BAND! Instead, try this seated version. On the other side of the spectrum, if you find 10 strict pull-ups to be easy, perform them as either strict chest-to-bar reps -or- towel pull-ups (on the bar or rings).
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Right Leg Forward Split Squats
30 Seconds of Left Leg Forward Split Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Push-ups @ 2111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Rest
When the running clock reaches 15:00, perform the following…
Complete rounds of 30, 20 and 10 reps for time of:
Front Squats (95/65)*
Bar Facing Burpees
Rest the remainder of the interval, and when the clock reaches 23:00, perform…
Complete rounds of 21, 15 and 9 reps for time of:
Overhead Squats (95/65)*
Rest the remainder of the interval, and when the clock reaches 29:00, perform…
Complete rounds of 15, 12 and 9 reps for time of:
*If you do not have access to a barbell, sub Kettlebells or Dumbbells, and for the Overhead Squats, perform as single arm and split the reps as you see fit.
When the running clock reaches 45:00, perform the following…
Three sets of:
20 Weighted Crunches
20 Weighted Russian Twists
20 Leg Liftovers
Rest 90 seconds between sets
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.