3-5 minutes of Foot Mobility Drills
Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video)
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
For the pistols, focus on keeping a tight belly and pull yourself to your bottom position. Use a target or box if needed. You can stand on the box and lower yourself to the floor as another option. For the hollow body, experiment with squeezing your pecs and notice how it strengthens your hold.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
For max calories:
4 Minutes of Rowing
*If you did the 1000m row test on Monday, you have the option to do 4 minutes of unbroken plank holds instead. You can rotate between any plank position as you see fit but DO NOT REST! If you need a “break” then hold in a glute bridge until you are able to continue planking.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Three sets of:
60 Second Sampson Pulse per Leg
60 Seconds of Deep Lunge Mountain Climbers @ 1111
60Second Pigeon Pulse per Leg
60 Second Farmer Carry OR Backpack Bear Hug Carry
60 Second Overhead Carry OR 30 Second Single Arm Overhead Carry per Arm
60 Second Plank from Elbows
When the running clock reaches 20:00, perform the following…
Every 90 seconds, for 18 minutes (4 sets of):
Station 1 – 8-12 Tempo Dumbbell Front Squats @ 2211
Station 2 – 8-12 Strict Pull-Ups OR 8-12 Single-Arm Bent-Over Rows per Arm
Station 3 – 8-12 Dumbbell Push Press @ 12X2
When the running clock reaches 40:00, complete the following…
Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run OR 10/7 Calorie Bike or Row
10 Lateral Burpees Over a Dumbbell
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.