Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Followed by…

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


Three sets of:
Seated Overhead Dumbbell Press x 10-12 reps @ 20X1
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Rows x 10 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

Five rounds for time of:
30 Air Squats
20 Kettlebell Swings
10 Strict Handstand Push-Ups or 15 Dumbbell Push Presses


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 Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Dumbbell Burpee Deadlifts
Rest 60 seconds

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

Three rounds for time of:
400 Meter Run or 100 Mountain Climbers

Immediately followed by…

Three rounds of…
7 Backpack Hang Squat Cleans
7 Strict Handstand Push-Ups OR Pike Position Push-Ups

After every run/bike/row you’ll complete three rounds of squat cleans and handstand push-ups; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and handstand push-ups.

Time Cap = 20 Minutes

When the running clock reaches 40:00, perform the following…

Four sets of:
30 seconds of Bottom of Push-Up Hold
Rest 30 seconds

Immediately followed by…

Four sets of:
30 seconds of Bent-Over Backpack Rows
Rest 30 seconds

Immediately followed by…

Four sets of:
30 seconds of Hollow Hold
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.

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