FITNESS
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 5151
Rest 15 seconds
Front-Racked Kettlebell Front Squats x 20 reps @ 10X0
Rest 15 seconds
Single Kettlebell Goblet Squat x 20 reps @ 10X0
Rest 3 minutes
B.
Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
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 Plank Hold
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Glute Bridges
30 Second Glute Bridge Hold
30-60 Second Handstand Hold
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 20 minutes of:
20 Burpees
20 Sit-Ups
20 Box Jumps
20 Push-Ups
20 V-Ups
20 Calorie Bike or Row OR 200 Meter Run
20 Devil’s Press
NO EQUIPMENT SUGGESTIONS:
Box Jumps – Substitute Broad Jumps
Bike/Row/Run – Substitute Speed Skaters
Devil’s Press – Substitute Get-Ups