FITNESS
Warm-Up.
Followed by…
Three sets (w/ empty barbell or PVC):
Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Rest 15 seconds
Press from Behind the Neck x 5 (press from front if BTN is not possible)
Rest 15 seconds
Jumping Squats x 5 (barbell on back)
Rest 30-45 seconds
Then…
A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Waiter’s Carry x 30 seconds each arm
Rest 45 seconds
Supine Ring or Barbell Rows x 8-10 reps @ 2111
Rest 45 seconds
L-Sit Hold x 45-60 seconds (accumulate the time)
B.
Five rounds for time of:
12/9 Calories of Assault Bike
12 Goblet Squats
24 V-Ups
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
60 seconds of Rest
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. This should be performed at 75-80%
When the running clock reaches 18:00, perform the following:
Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders OR Running Man Line Jumps
12 Burpees Facing the Backpack
6 Sandbag Cleans OR Backpack Cleans
When the running clock reaches 30:00, perform the following:
Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Bent-Over Backpack Rows
9 Strict Handstand Push-ups
12 Backpack Sumo Deadlift High Pulls
When the running clock reaches 45:00, perform the following:
Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed
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.