FITNESS
Warm-Up.
Pec Activation with Pec Stick or Medicine Ball
Followed by…
Kettlebell Halos x 5 each direction
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Then…
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calories of Assault Bike
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.
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 Bike OR Jog at Easy Pace
30 Standing Horizontal Banded Rows
60 Second Plank Hold from Elbows
60 Second Monster Walk
30 Seconds of Bodyweight Hip Extension Hold
30-60 Seconds of Slow Double Arm Bent Over Rows
NO EQUIPMENT SUGGESTIONS:
Horizontal Banded Rows – Substitute Superman Punches
Monster Walk – Substitute 30 Seconds of Side Lying Leg Lifts Each Side
Double Arm Bent Over Rows – Substitute 30-60 Second Bodyweight Bat Wing Hold
When the running clock reaches 18:00, perform the following…
Five rounds for time of:
250 Meter Row OR 200 Meter Run
20 Dumbbell Deadlifts
10 Dumbbell Push Press
TIME CAP = 18 MINUTES!
NO EQUIPMENT SUGGESTIONS:
Row or Run – Substitute 45-60 Seconds of Mountain Climbers
Dumbbell Deadlifts – Substitute Bodyweight Ground to Sky Reaches
Dumbbell Push Press – Substitute Pike Position Push-Ups
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 30-45 Second Superman Hold
Station 2: 30-45 Second Hollow Hold
Station 3: 15 Single Leg Glute Bridges Each Leg
Station 4: 30-45 Second Nose to Wall Handstand Hold
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.