FITNESS
Warm-Up.
*5-Minute Spinal Warm-Up*
Cat-Cow x 3 reps really, really slow…try to feel each vertebrae moving. Use this to test to see where you feel tight. As a pre-test, while you are in “Cat”, try to drop your butt back to your heels and see how far you can get.
Segmented Cat-Cow x 3 reps in each position. To do this, hold yourself in “Cow” and only move the segment you are working on. They are:
– Neck (chin to chest then head to back)
– Chin Scrapes (w/ chin to chest, draw your chin from shoulder to shoulder)
– Scapular Push-Ups (stay in “Cow” and really focus on getting as much sliding movement in your shoulder blades as possible)
– Upper Thoracic Flexion & Extension
– Lower Thoracic Flexion & Extension
– Lumbar Flexion & Extension
– Sacral Flexion & Extension
– Tail Tucks
Retest your full Cat-Cow and also how far you can get your butt toward your heels while in “Cat”.
Followed by…
Every Minute on the Minute for 3 Minutes:
Handstand Hold x 30 seconds
Immediately Followed by…
Every Minute on the Minute for 3 Minutes:
Single-Leg Squat from Box x 5 each side
(stand on top of box and lower yourself to floor – don’t push off the floor, only lightly make toe contact)
Immediately Followed by…
Every Minute on the Minute for 3 Minutes:
Wall Climbs x 30 seconds
Then…
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds
B.
Against a 3-minute running clock…
30/20 Calories of Assault Bike or Rowing
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.