FITNESS
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
CrossOver Symmetry Activation Drills -or- 5 minutes of focused scapular activation
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
30 Single Kettlebell Sumo Deadlifts
10 Strict Handstand Push-Ups or L-Seated DB Presses
Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.
ALTERNATE AT-HOME WORKOUT OPTION – NO Equipment NEEDED
When the clock starts, perform…
Two sets of:
30 second Run/Bike/Row at 60% Effort
30 seconds of Death March
30 seconds of Lateral Line Hops
Followed by…
Two sets of:
30 second Run/Bike/Row at 75% Effort
30 seconds of Deep Lunge Mountain Climbers
30 seconds of Running Man Line Hops
Followed by…
Two sets of:
20 second Run/Bike/Row at 90% Effort
40 seconds of Air Squats
60 seconds of Front Leaning Rest
When the running clock reaches 15:00, perform the following:
Every 8 minutes, for 24 minutes, complete (3 sets) for times:
15/12 Calorie Bike or Row OR 45 Mountain Climbers
12 Burpees onto a 2″ Plate
9 Backpack Ground to Overhead
12 Burpees onto a 2″ Plate
15/12 Calorie Bike or Row OR 45 Jumping Jacks
When the running clock reaches 44:00, perform the following:
Every minute, on the minute, for 6 minutes (2 sets of):
Station 1: 8 Right Front Foot Elevated Split Squats @ 3131 Tempo
Station 2: 6 Left Front Foot Elevated Split Squats @ 3131 Tempo
Station 3: 30-45 seconds of Weighted Plank from Elbows
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.
Question, perhaps for @Invictus or @all:
When Mountain Climbers are prescribed like they are here in the “No Equipment Needed,” what is considered 1 rep? Is 1 rep counted every time a foot moves? Or is 1 rep counted after both feet are moved?
Thank you!
Every 2 foot moves is one rep!
Thank you, @Michele Vieux! 😀