FITNESS
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Dumbbell Hang Power Cleans
12 Alternating Single-Arm Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbell Farmer’s Carry
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…
Three sets of:
60 second Run/Bike/Row
30 second Bottom of Squat Hold
30 seconds of Russian Baby Makers
60 seconds of Inchworms without the Push-Up
Immediately followed by…
Two rounds, not for time, of:
20 Alternating Cossack Squats (10 Each Side)
5 Divebomber Push-Ups
20 Alternating Object Taps from Push-Up Plank Hold
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1:15-18/10-12 Calorie Bike or Row OR 150 Meter Run
Station 2: 15 Dumbbell Deadlifts + 10 Dumbbell Hang Cleans + 5 Dumbbell Thrusters
Station 3: Rest
Station 4: Max reps Burpees
Station 5: Rest
NO EQUIPMENT OPTIONS:
Station 2 – Substitute 15 Ground to Sky Reaches + 10 Jumping Air Squats + 5 Burpee Jump Backs
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds