Mobility & Activation
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups or L-Seated Presses
20 Toes to Bar or Hanging Leg Raises
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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Squat
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. This should be performed at 75-80%.
When the running clock reaches 12:00, perform the following…
“Death By Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.
If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.
When the running clock reaches 30:00, perform the following…
Four sets of:
Prone Walkouts x 5 reps
Rest 30 seconds
Plank to Pushup Transitions x 15-20 reps
Rest 30 seconds
Bird Dogs x 10 reps each side
Rest 90 seconds
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.