FITNESS
“Mind Muscle” Thoracic Iso Holds
Followed by…
3 Minutes of Cardio (Run, Bike, Row, Ski etc.) w/ Nasal Breathing Only
Followed by…
Two sets of:
Floor Slides x 8-10 reps
Turkish Get-Ups x 2 each side
Kettlebell Windmill x 5 reps per side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare your results to April 9, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Broad Jumps
30 Second Squat Hold (active bottom position)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
10 Push-Ups
20 Mountain Climbers
100 Meter Run
15 Burpees
100 Meter Run
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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!
Warm up completed
A. Used 40kg for snatch grip RDL
And 15kg dbs for the z press
B.
For this the computer on the assault runner was broken so did 2 min runs for the 400m.
Goblet squats @ 12kg
Total time 15:33 (done the whole part b with nasal breathing only)