FITNESS
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Three sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
Three rounds for time of:
12 Strict Pull-Ups
24 Wall Ball Shots
36 Mountain Climbers
(count one rep each leg switch)
Time Cap = 15:00
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks
When the running clock reaches 15:00, perform the following:
Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds between sets
*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.
When the running clock reaches 21:00, perform the following…
Every 7 minutes, for 21 minutes (3 sets) for times of:
150 Meter Run OR 30 Mountain Climbers
10 Backpack Deadlifts
16-20 Backpack Bearhug Box Step Overs
10 Backpack Deadlifts
150 Meter Run OR 30 Mountain Climbers
When the running clock reaches 44:00, perform the following:
Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
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.
My butt cheeks are sore from yesterday’s workout, making today’s paused squats difficult. 🙂
A. 3 sets:
1. Back squats x 6 @32×1 80lb, 100lb, 110lb
2. Med ball ham curls x 15-20
3. Hollow body roll to superman x 6 each direction
B. 3 rounds:
1. 12 strict pull-ups / 12 / 8 – 4 / 5 – 3 -2 – 2 /
2. 24 wall ball shots
3. 36 mountain climbers
1:40 / 2:23 / 2:54 / Total 6:54
It is always a good day when you wake up feeling sore! 🙂