Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four Tabata Sets Each of:
Bear Crawl
Donkey Kicks
Broad Jumps

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**


Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)
15/10 Calories of Assault Bike or Bike Erg

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.


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…

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Dumbbell Deadlifts
20 Dumbbell Push Press
200-Foot Shuttle Run

Rest 60 seconds and repeat for a total of THREE sets.

Start each set where you left off on the previous set.

Dumbbell Deadlifts – Pike Position Plank Jumps
Dumbbell Push Press – Substitute Pike Position Push-Ups

When the running clock reaches 40:00, perform the following…

Three sets of:
45 seconds of Hollow Hold
Rest 15 seconds
45 seconds of Superman Hold
Rest 15 seconds

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!

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February 17, 2021 9:56 am

I have been following at home programming couple of months and i would like to thank you keeping our cardio-strength-mobility at high level.
I really enjoyed today’s workout. Keep up this great work.