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…
Kettlebell Complex x 2 Sets:
(use a light to medium kettlebell)
10 Around the Worlds (5 each direction)
10 Halos (5 each direction)
5 Single-Arm Kettlebell Swing (right)
5 Single-Arm Kettlebell Hang Clean (right)
5 Single-Arm Push Press (right)
5 Single-Arm Kettlebell Swing (left)
5 Single-Arm Kettlebell Hang Clean (left)
5 Single-Arm Push Press (left)
10 Goblet Hold Kettlebell Thrusters
Then…
Against a 3-minute clock…
Row 500 Meters
Max Reps of Strict Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Kettlebell Swings
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
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…
Two sets of:
90 second Sampson Pulse Each Leg
90 second Pigeon Stretch Each Leg
60 second Bottom of Squat Hold
Followed by…
Two sets of:
20 Side Shuffles
20 Single Leg Hops Each Leg
Rest 30 seconds
(Perform at 70-80% Effort)
Followed by…
Two sets of:
100 Foot Out and Back Run
10 Ground to Sky Reaches
Rest 30 seconds (Perform at 80-90% Effort)
Followed by…
Two sets of:
Two sets of:
100 Foot Out and Back Run
5 Burpee Jump Backs
Rest 30 seconds (Perform at 90+% Effort)
When the running clock reaches 25:00, perform the following…
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 = 200 Meter Run
Station 2 = 60 seconds of Alternating Dumbbell Snatch
Station 3 = 30 Calorie Bike OR Row OR 200 Meter Run OR 60 seconds of Speed Skaters
Station 4 = 60 seconds of Altenrating Dumbbell Hang Clean and Jerk