Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
Complete as many rounds and reps as possible in 20 minutes of:
15 Air Squats
*Consider attacking this as an EMOM if you’ve never achieved 20 rounds but are close/think you can. Read: Attacking That Longer EMOM for tips on how to be successful with that plan!
Compare your results to January 6, 2020.
OPTIONAL Kirsten’s Core Finisher
Every Minute on the Minute for 9 minutes (3 sets of):
Station 1 – 40-second Side Plank (left)
Station 2 – 40-second Side Plank (right)
Station 3 – 40-second Front Leaning Rest on Rings
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
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 running clock starts, perform the following…
Two sets of:
200 Meter Jog
100-Foot Suitcase Carry Each Arm
100-Foot Single-Arm Overhead Carry Each Arm
10 Single-Arm Deadlifts Each Arm
5 Single-Arm Hang Clean and Jerks Each Arm
60-90 Second Plank Hold From Elbows
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 20 minutes and 1 second, of:
BUY-IN: 2001 Meter Run or Row (ONCE)
11 Pull-Ups OR Bent-Over Rows
11 Toes to Bar OR V-Ups
11 Backpack Deadlifts
11 Backpack Hang Power Cleans
11 Backpack Front Squats
11 Backpack Shoulder to Overhead
11 Wall Climbs
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.