FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Compare results to January 21, 2020
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
200 Meter Jog
30 Seconds of Side Plank Reach Throughs (per side)
Rest 30 Seconds
Immediately followed by…
Two sets of:
30 Seconds of Smurf Jacks
60 Seconds of Sampson Pulses per Side
Immediately followed by…
Two sets of:
40 Running Man Line Jumps
60 Seconds of Overhead Carry
When the running clock reaches 20:00, perform the following…
Against a 3-minute running clock…
300 Meter Run OR 60 Jumping Jacks
20 Backpack Bearhug Walking Lunges
Max Reps of Single-Arm Backpack Shoulder to Overhead in the remaining time (switch hands every 5 reps)
Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.
When the running clock reaches 44:00, perform the following…
Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded 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.