FITNESS

Warm-Up.

Thoracic Iso Holds

Followed by…

Every Minute on the Minute 6 minutes (3 sets):
Even – 3-5 Perfect Parallette Shoot-Throughs
Odd – Banded Romanian Deadlifts x 20-30

Followed by…

Every Minute on the Minute 6 minutes (3 sets):
Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Odd – 3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching focus on a perfect landing more than height/distance – flat foot + soft knee)

Then…

Every minute, on the minute, for 30 minutes (6 sets):
Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry
Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Minute 3 – 20 Box Jump-Overs (24″/20″ – jump up, step down)
Minute 4 – Max Calorie Assault Bike
Minute 5 – Rest

Score is total assault bike calories across the 6 sets. A good goal would be 20/15 calories each set!!

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.

 

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Distances of 25-Foot Shuttle Runs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Reps of Double-Unders
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max rounds and reps of 5 Air Squats + 5 Burpee Jump Backs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: Shuttle Runs (25 foot cones)
Station 2: Max Reps Double Unders
Station 3: Max Reps of 5 Air Squats + 5 Burpee Jump Backs
Station 4: Rest

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

 

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