FITNESS

Warm-Up.

3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run

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!!**

Then…

For time:
800 Meter Run

immediately followed by…

Two rounds of:
40 Burpees
20 Strict Pull-Ups
40 Alternating Cossack Squats
20 Kettlebell Swings
10 Strict Handstand Push-Ups

immediately followed by…

800 Meter Run

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 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Divebomber Push-Ups
Rest 60 Seconds

When the running clock reaches 15:00, perform the following…

Five sets (30 minutes) of:
45 seconds of Smurf Jacks
45 seconds of Goblet Squats
Rest 30 seconds
45 seconds of Push Ups
45 seconds of Hollow Holds
Rest 30 seconds
60 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds

NO EQUIPMENT SUGGESTIONS:
Goblet Squats – Substitute Air Squats

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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