FITNESS
Warm-Up.
Followed by…
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps
*Warm-up courtesy of Invictus Masters Coach Nichole Kribs.
Then…
A.
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 20X1
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Rowing or Assault Bike
20 Push-Ups
10 Strict Pull-Ups
*For the push-ups, check yourself to make sure your shoulders are set and not shrugging by squeezing/rotating your elbows toward your lats. You should feel those muscles along your shoulder blades fire and help hold your shoulders into a set and non-shrugging position.Â
*For the pull-ups, if you don’t have that number of strict, DON’T USE A BAND! Instead, try this seated version. On the other side of the spectrum, if you find 10 strict pull-ups to be easy, perform them as either strict chest-to-bar reps -or- towel pull-ups (on the bar or rings).
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Right Leg Forward Split Squats
30 Seconds of Left Leg Forward Split Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Push-ups @ 2111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Rest
When the running clock reaches 15:00, perform the following…
Complete rounds of 30, 20 and 10 reps for time of:
Backpack Bearhug Squats (95/65)*
Backpack Facing Burpees
Rest the remainder of the interval, and when the clock reaches 21:00, perform…
Complete rounds of 21, 15 and 9 reps for time of:
Backpack Overhead Squats (95/65)*
Backpack-Facing Burpees
Rest the remainder of the interval, and when the clock reaches 27:00, perform…
Complete rounds of 15, 12 and 9 reps for time of:
Backpack Thrusters (96/65)*
Backpack-Facing Burpees
*If you do not have access to a barbell, sub Kettlebells or Dumbbells, and for the Overhead Squats, perform as single arm and split the reps as you see fit.
When the running clock reaches 45:00, perform the following…
Three sets of:
20 Weighted Crunches
20 Weighted Russian Twists
20 Leg Liftovers
Rest 90 seconds 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.