FITNESS
Warm-Up.
Followed by…
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Ground to Sky Touches x 10
Rest as little as possible
Followed by…
Two Sets:
Handstand Hold x 30-60 seconds
Walking Lunges w/ Overhead Reach x 10 steps
Rest as little as possible
Followed by…
Two Sets:
Wall Climbs x 2-4
10-foot Shuttle Runs x 3-4
(run forwards & backwards for each one!)
Rest as little as possible
Then…
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings
20 Box Step-Overs with Kettlebell
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, complete:
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Ground to Sky Touches x 10
Rest as little as possible
Followed by…
Two Sets:
Handstand Hold x 30-60 seconds
Walking Lunges w/ Overhead Reach x 10 steps
Rest as little as possible
Followed by…
Two Sets:
Wall Climbs x 2-4
10-foot Shuttle Runs x 3-4
(run forwards & backwards for each one!)
Rest as little as possible
Then…
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders or Lateral Hops
20 Step-Ups or Jumping Lunges
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT each 6-minute AMRAP more time through. (28 minutes total)