FITNESS
Warm-Up.
Followed by…
Static Hang x 30-60 seconds
Wall Slides x 5 @ 1515 Scapular
Pull-Ups x 10
Followed by…
Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds
Then…
A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row
50 Air Squats
25 Push-Ups
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.
Complete as many rounds and reps as possible in 30 minutes of:
20 Air Squats
15 Box Jumps
10 Back Pack Single-Arm Rows Each Side
5 Plank Kick-Throughs With Hand Tap each side
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