FITNESS
Warm-Up.
Choose one of these and spend 5 minutes working on it:
“Mind Muscle” Calf Love -or- “Mind Muscle” Shin Love -or- “Mind Muscle” Foot Love
Followed by…
Handstand Hold x 60 seconds
(Freestanding or against wall)
Followed by…
Wall Climbs x 5 reps
Followed by…
Assault Bike Dirty 30
(30 calories for time)
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Wall Ball Shots
C.
OPTIONAL Core Finisher
Four to Five Sets of:
Farmer’s Carry x 100 feet (As Heavy as Possible)
30-45 seconds of L-Sit (or L-Seated Pike Liftoffs)
Rest 60-90 seconds
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…
Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms
immediately followed by…
Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 20:00, perform the following…
Complete reps of 50, 30 and 20 each of:
Goblet Squat
Backpack Sumo Deadlifts
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
Superman Punches x 60 seconds
Rest 60 seconds
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!