FITNESS

Warm-Up.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

Followed by…

Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side e
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed

Then…

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups

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.

Warm-Up.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

Followed by…

Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side e
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed

Then…

Complete as many rounds and reps as possible in 16 minutes of:
50 Air Squats
50 Double-Unders
50 Russian Kettlebell Swings
50 Walking Lunges with Dumbbell Farmer’s Carry
50 Dumbbell Push Press

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 8 minutes of:
25 Air Squats
25 Double Unders
25 Russian Kettlebell Swings
25 Walking Lunges with Dumbbell Farmer’s Carry
25 Dumbbell Push Press

NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Running Man Line Jumps
Russian Kettlebell Swings – Substitute Ground to Sky Reaches
Walking Lunges with Dumbbell Farmer’s Carry – Substitute Walking Lunges
Dumbbell Push Press – Substitute Dips (Use a couch, bench, or chair)

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