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…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Then…
A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Waiter’s Carry x 30 seconds each arm
Rest 45 seconds
Supine Ring or Barbell Rows x 8-10 reps @ 2111
Rest 45 seconds
L-Sit Hold x 45-60 seconds (accumulate the time)
B.
Five rounds for time of:
12/9 Calories of Assault Bike
12 Goblet Squats
12 Burpee Box Jump or Step-Overs
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…
As many rounds and reps as possible in 10 minutes of:
20 Tempo Air Squats @ 1111
60 Second Plank Hold from Elbows
20 Ground to Sky Reaches
30-60 Seconds of Superman Punches
*Perform at 70-75% Effort
When the running clock reaches 15:00, perform the following…
Against a 2-minute running clock:
25/18 Calorie Assault Bike or Row
Max reps of Dumbbell Thrusters in the remaining time
Rest for 60 seconds between sets and repeat for a total of FOUR sets.
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 200 Meter Run OR 100 Mountain Climbers
Dumbbell Thrusters – Substitute Jumping Air Squats
When the running clock reaches 35:00, perform the following…
Against a 2-minute running clock:
20 Alternating Lunges
Max Calories of Assault Bike or Row in remaining time
Rest for 60 seconds between sets and repeat for a total of FOUR sets.
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute Speed Skaters
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.