FITNESS
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Bent-Over Dumbbell Flyes x 15 reps
Rest 60 seconds
B.
Complete rounds of 21, 15 and 9 calories/reps for time of:
Assault Bike (for calories)
Goblet Squat
ALTERNATE AT-HOME WORKOUT OPTION – NO Equipment NEEDED
When the clock starts, perform…
Two sets of:
60 Seconds of Bike or Row
30 Seconds of Inchworms
30 Seconds of Alternating Lateral Shoulder Taps
30 Seconds of Russian Baby Makers
30 Seconds of Bottom of Squat Hold
30 Seconds of Plank Hold
30 Seconds of Superman Hold
30 Seconds of Rest
When the running clock reaches 15:00, perform the following:
Ten rounds for time of:
7 Backpack Bearhug Squats
7 Backpack Floor Press
7 Toes to Bar OR V-Ups
Time Cap = 18 Minutes
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 8-10 Right Leg Bulgarian Split Squats @ 2111
Station 2: 8-10 Left Leg Bulgarian Split Squats @ 2111
Station 3: 8-10 Towel Slide Hamstring Curls
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.