Overhead Movement Prep

Followed by…

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps


Four rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Push Press
400 Meter Run
10 Strict Toes to Bar
10 Alternating Cossack Squats with Goblet Hold


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/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

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

Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil’s Press
10 Air Squats
4 Backpack Devil’s Press
15 Air Squats
6 Backpack Devil’s Press
20 Air Squats
8 Backpack Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

When the running clock reaches 35:00, perform the following…

Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds

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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John Knox
John Knox

On the shoulder circuit, should we use a weight that is difficult for the rep range, or is this just to be done with a light 5 lb plate while contracting the muscles?