FITNESS

Warm-Up.

“Mind Muscle” Hip Adductor Stretch with Eccentric Loading

Followed by…

Two Sets:
Bear Crawl or Wall Climb x 30-45 seconds
Russian Step-Ups x 10 each leg
Rest 30 seconds

Followed by…

Three Sets of:
Dumbbell Complex x 1
Rest 30-60 seconds

One Dumbbell Complex =
(start in plank)
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Then…

Three rounds for time of:
800 Meter Run
20 Goblet Squats
20 Burpees
20 V-Ups or Hanging Knee Raises

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
30 Second Side Plank Each Side
60 Seconds of Tempo Bodyweight Hip Bridges @ 21X2
30 Seconds of Divebomber Push-Ups
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Deep Lunge Mountain Climbers

When the running clock reaches 15:00, perform…

Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 40 Seconds of Bike or Row at 80+%
Station 2: 40 Seconds of Squat Jumps
Station 3: 60 Seconds of Burpees
Station 4: Rest

When the running clock reaches 50:00, perform the following…

Three sets of:
10 Straight Body Ceiling Reaching Crunches
20 V-Ups OR Alternating Single Leg V-Ups
30 Russian Twist
Rest 1-2 Minutes Between Sets

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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