FITNESS
Warm-Up.
Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side
Followed by…
Single-Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side
Followed by…
Three sets of:
Static Ring Holds (in lockout/top position) x 15-20 seconds
Rest 10 seconds
Static Ring Holds (in catch/bottom position) x 5-10 seconds
Rest as needed
Then…
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Hanging Leg or Knee Raises
12 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:
90 Second Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Inchworms
60 Seconds of Ground to Sky Reaches
60 Seconds of Tempo Alternating Cossack Squats @ 1111
30 Seconds of Plank Position Pike Jumps
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Every 10 minutes, for 40 minutes (4 sets of):
Run 400 Meters OR Bike/Row 60/45 Calories
10 Dumbbell Cleans
15 Dumbbell Shoulder to Overhead
20 Pull-Ups
Rest the remainder of the interval
NO EQUIPMENT SUGGESTIONS:
Run/Bike/Row – Substitute 60 Seconds of Smurf Jacks AND 60 Seconds of Running Man Line Jumps
Dumbbell Cleans – Substitute Burpee Jump Backs
Dumbbell Shoulder to Overhead – Substitute Tuck Jumps
Pull-Ups – Substitute Plank Kick Throughs with Hand Tap
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
*Use the “Mind Muscle” Video Playlist for ideas!