FITNESS
Warm-Up.
Row 500 meters @ easy pace
Then…
One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds
Followed by…
Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Hollow/Superman Swings on Pull-Up Bar x 8-10 reps
Scap Push-Ups x 5 reps + Perfect Push-Ups x 10 reps
Then…
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Prone Lying Banded Hamstring Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Superman Punches x 60 seconds
B.
Four rounds for time of:
400 Meter Run
30 Kettlebell Swings
ALTERNATE AT-HOME WORKOUT OPTION – NO Equipment NEEDED
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ 3411 Tempo
When the running clock reaches 15:00, perform the following…
Against a 3 minute running clock, complete the following…
200 Meter Run OR 100 Mountain Climbers
15 Russian Backpack Swings
10 Alternating Pistol Squats
Max Burpees in the Remaining time
Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.
(Time cap = 24 minutes)
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Bent-Over Backpack Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)
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.
Warm-Up. Wall Slides x 5 @ 3131 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. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1 Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0 Station 3 – Suitcase Carry x… Read more »