FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
Followed by…
Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)
Followed by…
6 Turkish Get-Ups each side
(partition reps as needed)
Followed by…
Three Sets:
Strict Press from Behind the Neck x 3
Push Press x 6
Overhead Hold Alternating Reverse Lunges x 6
Rest 30 seconds
Then…
A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Shoulder Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Russian Kettlebell Swings x 20 reps
Minute 4 – Prone Plank x 30-40 seconds
B.
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses
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:
50-Foot Out and Back Jog
25-Foot Bunny Hops
25-Foot Backwards Bunny Hops
50-Foot Out and Back Jog
20 Elbow Jacks
50-Foot Out and Back Jog
30-60 Second Handstand Hold
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Four sets of:
Against a FIVE minute clock, complete the following…
150-Foot Out and Back*
50 Double-Unders
15 Toes to Bar OR 20 Alternating Leg V-Ups
MAX Reps Alternating Dumbbell Snatches in the Remaining Time
Rest 3 minutes between sets.
*For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
NO EQUIPMENT SUGGESTIONS:
Out and Backs – Substitute 100 Mountain Climbers
Double Unders – Substitute 50 Running Man Line Hops
Alternating Dumbbell Snatches – Substitute Burpee Jump Backs
When the running clock reaches 40:00, perform the following…
Three sets of:
15-20 Right Leg Hip Bridges
15-20 Left Leg Hip Bridges
4-6 Tempo Dumbbell External Rotations Per Arm @ 1111
45-60 Second Plank Hold from Elbows
NO EQUIPMENT SUGGESTIONS:
Dumbbell External Rotations – Either perform these as bodyweight, OR grab a light textbook or something that weighs less than 2.5-5 pounds.