September 6, 2021 – Fitness

FITNESS

Warm-Up.

Choose one of the following and spend 5 minutes with it:

“Mind Muscle” Foot Love

“Mind Muscle” Calf Love

“Mind Muscle” Shin Love

Followed by…

3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Power Cleans (or Heavy KB Swings)

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Against a 3-minute running clock…
400 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.