FITNESS
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
Followed by…
Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Then…
A.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters
15 Walking Lunges with Dumbbell Farmer’s Carry
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses
B.
OPTIONAL – Hunter’s Booty Finisher
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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
15 Second Single Leg Hop Right
15 Second Single Leg Hop Left
30 Seconds of Russian Baby Makers
30 Seconds of Alternating Cossack Squats
100 Meter Overhead Carry Each Arm
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Backpack Devil’s Press
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Backpack Lunges (Right Arm)
10 Single-Arm Overhead Backpack Lunges (Left Arm)
30 Sit-Ups
Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.