FITNESS
Warm-Up.
3-5 minutes of Foot Mobility Drills
Followed by…
Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video)
Followed by…
“Air Fran”
Using a PVC pipe only, perform:
21 Thrusters
21 “Kipping Pull-Ups”
15 Thrusters
15 “Kipping Pull-Ups”
9 Thrusters
9 “Kipping Pull-Ups”
*You won’t actually do pull-ups for this. Instead, mimic the motion of the pull-ups with your arms, using the PVC as the “bar” while keeping your feet firmly planted on the floor. So your arms and the bar will move but the rest of your body will not. The purpose is to elevate your heart rate for the main workout so go as fast as possible and see if you can beat the world record Fran time of 1:53!
Then…
A.
Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Assault Bike
800 Meter Run
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
B.
OPTIONAL Supplemental Core Work
Three Sets of:
Wall-Facing Rotational Medicine Ball Throws x 10 reps each side
Plank Position Foot Slide-in-Outs (feet on sliders) x 20 reps
Rest 60 seconds
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
Every minute, on the minute, for 15 minutes:
Minute 1: 5 Russian Baby Makers + 30 Seconds of Bottom of Squat Hold
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Backpack Squat Cleans
2x Calories Row, Bike or Run
If you do not have a cardio machine then perform a 200 Meter Run every round.
Followed by…
Three sets of:
Alternating Object Taps in Front Leaning Rest x 20 reps each side
Rest as needed
Hollow Hold x 30 seconds
Rest as needed
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
*Use the “Mind Muscle” Video Playlist for ideas!