FITNESS
Warm-Up.
3 minutes of Assault Bike w/ Nasal Breathing Only
Followed by…
3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups (or Ring Rows)
Followed by…
2 Rounds:
10 Lunges + 2-3 Wall Climbs
Followed by…
With empty bar, dumbbells or kettlebells:
10 Strict Press + 10 Front Squats + 30-second Front Rack Carry
Rest 15 seconds
5 Cleans (or Swings w/ KB) + 5 Push Press + 30-second Overhead Carry
Rest 15 seconds
5 Ground to Overhead + 5 Overhead Squat (can do single-arm OHS w/ KB or DB, if needed)
Then…
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Beast-Makers
6 Strict Pull-Ups
9 Burpees
Dumbbell Beast-Makers = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to Overhead
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds
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 running clock reaches 20:00, perform the following:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Russian Backpack Swings OR Backpack Ground to Overhead
Station 3 – Max Calories Bike/Row OR 200 Meter Run
Station 4 – Rest
When the running clock reaches 45:00, perform the following:
Three sets of:
10-15 Weighted Hip Bridges
5-10 Right Arm Forward Push-Ups
5-10 Left Arm Forward Push-Ups
Rest as needed
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.