FITNESS
Warm-Up.
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
Followed by…
Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
Then…
For time:
50/35 Calorie Assault Bike
50 Dumbbell Thrusters (light loading)
Rest until the running clock reaches 10:00, and then…
For time:
50 Dumbbell Thrusters (light loading)
75/50 Calorie Assault Bike
Rest until the running clock reaches 22:00, and then…
For time:
100/70 Calorie Assault Bike
50 Dumbbell Thrusters (light loading)
If you want to add a little wear a weighted vest.
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…
Three sets of:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following…
For time:
50/40 Strict Pull-Ups
Followed by…
Four rounds of:
15 Burpees Over an Object
30 Mountain Climbers
Followed by…
50/40 Tempo Push-Ups @ 1111
Followed by…
Run 1 Mile
NO EQUIPMENT SUGGESTIONS:
Strict Pull-Ups – Accumulate 3 Minutes in a Plank Hold
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!