FITNESS
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
Followed by…
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
Then…
A.
Complete as many rounds and reps as possible in 40 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg)
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Plyo Push-Ups to Plate
B.
OPTIONAL 8-Week Strength Booty Finisher
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Royal Coil (“Mind Muscle” Favorite)
60 Seconds of Right Side Lunge Stretch
60 Seconds of Left Side Lunge Stretch
30 Seconds of Alternating Deep Lunge Mountain Climbers
30-60 Seconds of Cobra Stretch
30 Seconds of Side Plank Each Side
30-60 Seconds of Nose-To-Wall Handstand Hold
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 20 Double-Unders OR Running Man Line Jumps + 10 Backpack Thrusters
Station 2: 10-15 Toes to Bar OR V-Ups
Station 3: 15/10 Calorie Assault Bike or Row OR 100 Meter Run
When the running clock reaches 32:00, perform the following…
Three rounds for time of:
20 Double-Unders OR Running Man Line Jumps
10 Backpack Thrusters
10 Toes to Bar OR V-Ups
15/10 Calorie Assault Bike or Row OR 100 Meter Run
TIME CAP = 9 MINUTES
When the running clock reaches 45:00, perform the following…
Three Sets of:
20-30 Bodyweight Hip Bridges
15-20 Superman Punches
5 Wall Climbs
Rest as Needed Between Sets
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.