FITNESS

Warm-Up.

Hip CARs x 2 minutes of work each side

Followed by…

One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Followed by…

Three sets of:
10 Calorie Assault Bike
Duck Walk x 25′
Bear Crawl x 25′

Then…

A.
Three sets of:
Goblet Squat x 6-8 reps @ 32X1
(if more load is needed, perform double kettlebell front-racked squat)
Rest 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Hollow Hold or Hollow Rock x 60 seconds
Rest 60 seconds

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Burpees
12 Goblet Squats
9 Strict Pull-Ups
6 Strict Handstand Push-Ups or 12 Dumbbell Push Presses

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:
60 seconds of Run/Bike/Row/Jog in Place
60 seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 seconds of Pigeon Pulses Each Side
45 seconds of Right Arm Extended Side Plank
45 seconds of Left Arm Extended Side Plank
30 seconds of Plank Kick Throughs with Hand Tap

When the running clock reaches 15:00, perform the following…

Four sets of:
4-6 Tempo Dumbbell or Kettlebell Front Squats @ 3131
Immediately followed by…
30 seconds Max Reps Dumbbell or Kettlebell Front Squats (NO TEMPO)
Rest 60 seconds
6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1
Rest 1-2 minutes between sets

*This is the final progression of this current “strength” cycle.

When the running clock reaches 38:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
30 Kettlebell Sumo Deadlifts
20 Dumbbell Overhead Triceps Extensions
10 Dumbbell Hammer Curls

At the completion of the 6 minutes, rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Sumo Deadlifts
10 Dumbbell Overhead Triceps Extensions
5 Dumbbell Hammer Curls

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.

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