FITNESS

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Every Minute on the Minute for 4 minutes (2 sets):
Even Minutes – 3 Kettlebell Press + 3 Windmills (Right Arm)
Odd Minutes – 3 Kettlebell Press + 3 Windmills (Left Arm)

Followed by…

Every Minute on the Minute for 6 minutes (3 sets):
Paloff Hold (Right Side) x 30 seconds
Paloff Hold (Left Side) x 30 seconds

Followed by…

Every Minute on the Minute for 5 minutes (5 sets):
5 Kettlebell Swings + 3 Burpees

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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.

When the running clock starts, perform…

Two sets of:
150-Feet Out and Backs @ 70%
10 Russian Baby Makers
50-Foot Single-Arm Overhead Carry per Arm

Rest 30 seconds, and then…

150-Feet Out and Backs @ 80%
10 Alternating Cossack Squats @ 1111
5 Single-Arm Windmills per Arm

Rest 30 seconds, and then…

150-Feet Out and Backs @ 90%
10 Alternating Jumping Lunges
5 Single-Arm Push Press per Arm

Rest 60 seconds between sets

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 2 minutes of:
150-Feet Out and Backs*
20 Backpack Bearhug Alternating Lunges
Max Reps of Backpack Thrusters

Rest 2 minutes between sets, and repeat for a total of FIVE sets.

For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.

When the running clock reaches 45:00, perform the following…

Three sets of:
10-15 Backpack Floor Press
10-15 Backpack Biceps Curls
15-20 Leg Lift Overs

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.

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Kenny Wetherholt
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Kenny Wetherholt

A. Complete, nice little shoulder pump
B. 10:31- more difficult then what it looked on paper. Heart rate felt through the roof. Early morning pre workout was a bad idea today lol.