FITNESS
Warm-Up.
DROM Series x 4-6 reps per drill
Followed by…
Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side
Followed by…
Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats
Then…
A.
Three sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
Four rounds for time of:
400 Meter Run
35 Air Squats
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**Next week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
60 second Plank Hold From Elbows
60 second Downward Dog Stretch
Followed by…
Two sets of:
100 Meter Farmer Carry
30 seconds of Banded OR Bodyweight Good Mornings
30-60 second Nose to Wall Handstand Hold
Followed by…
Two sets of:
10 Deadlifts
5 Strict Handstand Push-Ups
Rest 30 seconds between sets
When the running clock reaches 15:00, perform the following…
For time:
42 Dumbbell Deadlifts
21 Strict Handstand Push-Ups
30 Dumbbell Deadlifts
15 Strict Handstand Push-Ups
18 Dumbbell Deadlifts
9 Strict Handstand Push-Ups
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Burpee Jump Backs
Strict Handstand Push-Ups – Substitute Push-Ups
When the running clock reaches 40:00, perform the following…
Three sets of:
20-30 Banded Biceps Curls
Max Hold at the Top of a Banded Biceps Curl
Rest 1-2 Minutes between sets
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.