“Mind Muscle” Segmented Cat-Cows x 10 reps
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
60 Kettlebell Swings (30 each)
40 Kettlebell Box Step-Overs (20 each)
20 Strict Pull-Ups (10 each)
Partners must run together, and may only start kettlebell swings once both members are back at their station.
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.
Pick one with its corresponding distance:
Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters
Pick your next movement grouping…
Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.
So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.
NO EQUIPMENT SUGGESTIONS:
Dumbbell Clean and Jerks – Substitute 20 Mountain Climbers
Strict Handstand Push-Ups – Substitute 15-20 Push-Ups
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