FITNESS
Warm-Up.
“Mind Muscle” Warm-Up for Hinging
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
20 Walking Lunges with KB/DB Farmer’s Carry
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 Side Shuffles
30 Seconds of Plank Kick Throughs With Hand Tap
30 Seconds of Alternating Single-Leg Airplanes
30 Seconds of Right Leg Bulgarian Split Squats
30 Seconds of Left Leg Bulgarian Split Squats
30 Seconds of Tempo Dumbbell Deadlifts @ 1111
Rest 30 Seconds Between Sets
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 15 minutes (5 Sets of):
Station 1: 12-15/9-12 Calorie Row or Bike OR 45 Seconds of Speed Skaters
Station 2: 16-20 Backpack Bearhug Reverse Lunges
Station 3: 10-15 Backpack Sumo Deadlift High Pulls
When the running clock reaches 35:00, perform the following…
Four rounds for time of:
12/9 Calorie Row or Bike OR 45 Seconds of Speed Skaters
16 Backpack Bearhug Reverse Lunges
10 Backpack Sumo Deadlift High Pulls
TIME CAP = 11 MINUTES!
When the running clock reaches 35:00, perform the following…
Four rounds for time of:
12/9 Calorie Bike or Row
16 Alternating Reverse Lunges
10 Dumbbell Power Cleans
TIME CAP = 11 MINUTES!
When the running clock reaches 45:00, perform the following…
100 Banded Biceps Curls
100 Banded Triceps Extensions
*Complete in as few sets as possible, partition as you see fit.
Followed by…
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.
A.
Done with 185#, probably could have gone a little heavier
B.
4+20, 35# DB’s