Warm-Up.
Row 1000 meters
Followed by…
12-Minute Mobility for Hip Hinging
Followed by…
Two Sets:
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags
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
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. Click here for the full workout briefing.
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Good Mornings
7 Jump Squats
7 Air Squats.
When the running clock reaches 28:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Deadlifts
7 Backpack Bear Hug Squats
7 Backpack Shoulder to Overhead
When the running clock reaches 40:00, perform the following…
Four sets of:
20 seconds of Wide Push-Ups
Rest 10 seconds between sets
immediately followed by….
Four sets, for max reps, of:
15 seconds of Push-Ups
Rest 15 seconds between sets
immediately followed by….
Four sets of:
30 seconds of Bent-Over Back Pack/Water Jug Rows
Rest 30 seconds between sets
immediately followed by….
Four sets of:
Rest 30 seconds between sets
