FITNESS

Warm-Up.

“Mind Muscle” Thoracic Iso Holds

Followed by…

Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6

Followed by…

Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Followed by…

Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Then…

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020
Rest 60 seconds
Pallof Side Step x 5 reps each side
Rest 60 seconds

B.
For time:
30 Kettlebell Sumo Deadlifts
15 Strict Pull-Ups
20 Kettlebell Sumo Deadlifts
10 Strict Pull-Ups
10 Kettlebell Sumo Deadlifts
5 Strict Pull-Ups

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
30 Seconds of Alternating Single-Leg Airplanes
30 Seconds of Russian Baby Makers
60 Seconds of Divebomber Push-Ups
30 Seconds of Alternating Scorpion Kicks
30 Seconds of Jumping Squats
Rest 30 Seconds

When the running clock reaches 12:00, perform the following…

Complete as many reps as possible in 4 minutes of:
10 Backpack Ground to Overhead
20/15 Calorie Bike or Row OR 200 Meter Run
10 Backpack Ground to Overhead
Max Calorie Bike or Row OR Side Shuffle in the Remaining Time
Rest 60 seconds between sets and repeat for a total of FIVE (5) sets.

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

Four sets of:
25 Banded Triceps Extensions
20 Banded Biceps Curls
15 Dumbbell Overhead Triceps Extensions
10 Dumbbell Hammer Curls
Rest 60 seconds

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