FITNESS
Warm-Up.
Wall Slides x 5 @ 3131
CrossOver Symmetry 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.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Dumbbell Push Presses
ALTERNATE AT-HOME WORKOUT OPTION – NO Equipment NEEDED
When the clock starts, perform…
Three sets of:
200 Foot Shuttle Jog
15 seconds of Right Leg Hops
15 seconds of Left Leg Hops
30 seconds of Side Plank Hip Bounces per Side
Rest 30 seconds
60 seconds of Side Shuffles
Rest 30 seconds
60 seconds of Alternating Scorpion Kicks
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
200-Foot Side Shuffle (10-foot increments)
15 V-Ups
Max Reps of Backpack Sumo Deadlift High Pulls in the Remaining Time
Rest 60 seconds between sets, and repeat for a total of FIVE sets.
When the running clock reaches 40:00, perform the following:
Complete as many rounds and reps as possible in 12 minutes (performed at 70-75% effort) of:
5 Strict Pull-Ups OR Backpack Bent-Over Rows
10 Backpack Floor Presses*
15 Biceps Curls
20 Overhead Triceps Extensions
25 Flutter Kicks per Leg (50 total)
*During backpack floor press, try to squeeze the bag together with you hands, this will add extra activation to the pecs.
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.