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…
Three sets of the following Kettlebell Complex:
6 Bulgarian Goat Bag Swings
12 Single-Arm Kettlebell Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm Kettlebell Thrusters (6 each arm)
Rest 30-60 seconds
Then…
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike or Rowing
Station 2 – 20 Air Squats + 6 Strict Pull-Ups
Station 3 – 20 Kettlebell Swings
Station 4 – 15 Push-Ups
Station 5 – 45 second Hollow Hold
When the running clock reaches 20:00…
Two rounds for time of:
15/10 Calories of Assault Bike or Rowing
20 Air Squats
6 Strict Pull-Ups
20 Kettlebell Swings
15 Push-Ups
10 Toes to Bar or Hanging Leg Raises
ALTERNATE AT-HOME WORKOUT OPTION – NO Equipment NEEDED
When the clock starts, perform…
Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 seconds of Pigeon Pulses Per Leg
60 seconds of Lateral Plank Walks
30 seconds of Speed Skaters
30 seconds of Russian Baby Makers
30-60 seconds of Nose to Wall Handstand Hold
60 seconds of Downward Dog Stretch
30 seconds of Power Breathing
Rest 60 seconds
When the running clock reaches 18:00, perform the following:
Against a 12-minute clock…
Five rounds of:
150 Meter Run OR 30 Speed Skaters (15 per side)
15 Backpack Shoulder to Overhead
immediately followed by….
In the remaining time, complete as many STRICT Handstand Push-ups as possible.
*If you cannot perform Strict Handstand Push-ups, substitute for Hand Release Push-ups, Pike Position Push-ups, or Seated Dumbbell Presses. NO KIPPING!
When the running clock reaches 35:00, perform the following…
Three sets of:
20 Bat Wings @ 1111
15-20 Hip Bridges @ 31X1
10-15 Single-Leg Deadlifts per Leg @ 2111 Tempo
Rest as needed between sets
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.