FITNESS
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
B.
Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
10 Strict Pull-Ups
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Robotic Dog
30 seconds of Alternating Lateral Lunges
60 seconds of Alternating Reverse Lunges
30 seconds of Single-Leg Deadlifts Per Leg
30-60 seconds of Wall Facing Handstand Hold
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Toes to Bar OR 30 Bicycles
15 Backpack Push Press
10 Backpack Bent-Over Rows
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1: 30 seconds of Banded Pull-Aparts
Station 2: 30 seconds of Lateral Weighted Flys
Station 3: 10 Lumberjacks Per Side
Station 4: 60 seconds of Flutter Kicks OR Hollow Hold
Station 5: Rest
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.