FITNESS
Warm-Up.
Followed by…
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by…
Supinated Grip Hang from Bar x As Many Seconds as Possible
Then…
A.
Three sets of:
Arnold Press x 10 reps @ 2121
Rest 30 seconds
Reverse Hyper ISO Hold x 45-60 seconds
(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 seconds
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Straight Leg Raises x 10 reps @ 3030
(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 seconds
B.
“Benjamin Push-Up”
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings
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.
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 25/18 Calorie Assault Bike/Row + 30 Alternating Dumbbell Snatches + 20 Goblet Squats
Station 2 = 100 Double Unders + 30 Push-Ups
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 150 Foot Out and Back
Alternating Dumbbell Snatches – Substitute Plank Kick Throughs with Hand Tap
Goblet Squats – Substitute Air Squats
Double-Unders – Substitute Running Man Line Hops
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