FITNESS
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
For time:
1600 Meter Run
100 Double Kettlebell Sumo Deadlift
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs
1600 Meter Run
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This 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…
Three sets of:
60 second Run/Bike/Row
15 Ground to Sky Reaches
12 Bodyweight Kang Squats
9 Divebomber Push-Ups
30 second Side Plank Each Side
When the running clock reaches 20:00, perform the following…
As many rounds and reps as possible in 15 minutes of:
200 Meter Run
10 Sandbag to Shoulder
100 Foot Sandbag Bearhug Carry
15-20 Push-Ups with Hands on the Sandbag
When the running clock reaches 40:00, perform the following…
Three sets of:
10 Alternating Tempo Death March @ 1111
20-30 Banded Triceps Extensions
10-15 Lateral Raises
Yes