FITNESS
Warm-Up.
Followed by…
Alternating Forward Lunges x 3 steps with each foot
Table Turners x 10
Alternating Lateral Lunges x 3 steps to each side
Table Turners x 10
Alternating Bowler Lunges x 3 steps to each side
Table Turners x 10
Followed by..
Turkish Get-Ups x 6-8 reps each side
(partition reps as needed)
Then…
2000 Meter Row
12 Strict Pull-Ups
40 Push-Ups
20 Calories of Assault Bike or 80 Lateral Jumps Over Parallette
40 Push-Ups
12 Strict Pull-Ups
1600 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – NO Equipment NEEDED
When the clock starts, perform…
Two sets of:
30 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses per Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Power Breathing
30 Seconds of Burpee Jump Backs
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 28 minutes (7 sets) of:
Station 1: 150-200 Meter Run OR 45 seconds of Bear Crawl
Station 2: 12-16 Backpack Thrusters
Station 3: Max Reps of Backpack Devil’s Press
Station 4: Rest
When the running clock reaches 45:00, perform the following…
Three sets of:
30 seconds of Side Plank each Side
30 seconds of Hollow Hold
30 seconds of Hip Bridges
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.