FITNESS
Warm-Up.
Pec Activation with Pec Stick or Medicine Ball
Followed by…
Kettlebell Halos x 5 each direction
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side
(For the bench press, focus on squeezing your pecs by driving – without moving – your palms together)
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Push-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
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 clock reaches 20:00, perform…
Against a 2-minute running clock…
20 Step-Ups
Max Calories of Assault Bike or Row or Run
Rest for 60 seconds and repeat for a total of FOUR sets.
When the clock reaches 40:00, perform….
Three sets of:
Single-Leg Ground to Sky Reaches x 10 each leg
Rest as needed
Pistol Squat Hold in bottom* x 30 seconds each leg
Rest as needed
*You may hold on to the wall or a pole for balance.
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