FITNESS
Warm-Up
“Mind Muscle” Thoracic Iso Holds
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
*Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens.
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Stationary or Ring Dips x 10-15 reps @ 2011
Rest 45 seconds
*Remember that the Romanian Deadlift is an internal torque (IT) movement! A double-overhand grip is highly recommended and will allow you to find the proper muscle activation (plus save you from problems down the road).. Read “A Case Against Mixed Grip Deadlifts” for more on this.
B.
For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer’s Carry
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Front Leaning Rest
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Single-Arm Back Pack Cleans (15 each side)
Attempt to maintain nasal breathing for the duration of the workout.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds