FITNESS
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Bar Muscle-Up Prep & Skill Work
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bad Cheerleader Jump to Target Reach Swing x 1.1.1
Interval 2 – Arch Under Bar Jump to Support x 3 reps
Rest 60 seconds, and then …
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Swinging Knees to Bar x 3 reps (or get knees as high as possible)
Interval 2 – Bar Muscle-Up x 1 rep OR Chest-to-Bar Pull-Up x 1 rep
Followed by…
Spend 5-7 minutes building to a heavy set of 5 Kettlebell swings.
Then…
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts
Minute 2 – 16 Walking Lunges with Farmer’s Carry
Minute 3 – 8 Ab-Wheel Rollouts @ 2121
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
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 clock starts, perform…
Three sets of:
200 Meter Jog @ 70%
60 second Push-Up Plank Hold
10 Inchworms
5 Divebomber Push-Ups
30-60 second Hollow Hold
Rest as needed
Followed by…
Five rounds for time of:
400 Meter Run
50 Double-Unders
20 Foot Forward Bear Crawl
20 Foot Reverse Bear Crawl
Time Cap = 25 minutes
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
*Use the “Mind Muscle” Video Playlist for ideas!