FITNESS
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by…
Every Minute on the Minute for 3 Minutes (3 sets):
6 Shoulder Press
6 Alternating Reverse Lunges w/ Bar in Overhead Position
Followed by…
Tabata x 4 sets (2 minutes):
20 seconds Jumping Lunges
10 seconds Hold w/ Legs in Jerk Receiving Position
Then…
A.
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Dumbbell Push Press x Max Reps
Rest 3 minutes between sets.
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 second Run/Bike/Row/Jumping Jacks
30 seconds of Side Plank Each Side
Rest 30 Seconds
Immediately followed by…
Two sets of:
45 seconds of Smurf Jacks
45 seconds of Deep Lunge Mountain Climbers
Immediately followed by…
Two sets of:
30 seconds of Running Man Line Jumps
30 second Nose to Wall Handstand Hold
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10-15 Tempo Single Leg Hip Bridges (Right) @ 2112
Station 2: 10-15 Tempo Single Leg Hip Bridges (Left) @ 2112
Station 3: 30 seconds of Frog Pumps
Station 4: 30 seconds of Strict Handstand Push-Ups OR Seated Dumbbell Press
When the running clock reaches 35:00, perform the following…
As many rounds and reps as possible in 15 minutes of:
15 Calorie Bike or Row OR 200 Meter Run
15 Push-Ups
30 Jumping Lunges
Rest 30 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.