FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
Followed by…
Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)
Followed by…
6 Turkish Get-Ups each side
(partition reps as needed)
Then…
A.
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
For time:
40 V-Ups or Hanging Knee Raises
30 Dumbbell Push Presses
20 Strict Pull-Ups
30 Dumbbell Push Presses
40 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…
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Dumbbell Bench Press
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
20 Dumbbell Push Press
NO EQUIPMENT SUGGESTIONS:
Dumbbell Bench Press – Substitute Push-Ups
Dumbbell Push Press – Substitute Jumping Jacks
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