FITNESS
Warm-Up.
Followed by…
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by…
Supinated Grip Hang from Bar x As Many Seconds as Possible
Then…
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Four rounds for time of:
200 Meter Run
30 Kettlebell Swings
15 Stationary Dips
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
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Pigeon Pulses Each Side
45 Seconds of Right Arm Suitcase Carry
30 Seconds of Right Arm Backpack Deadlifts @ 1111 Tempo
45 Seconds of Left Arm Suitcase Carry
30 Seconds of Left Arm Backpack Deadlifts @ 1111 Tempo
When the running clock reaches 15:00, perform the following…
Four sets of:
4-6 Tempo Backpack Bearhug Squats @ 3131
30 Seconds Max Reps Backpack Bearhug Squats (NO TEMPO)
6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1
Rest 60 seconds
*This is the final progression off of the last few weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible in 12 minutes of:
20 Backpack Sumo Deadlifts
10-15 Bodyweight Triceps Extensions
10 Backpack Curls
60 Second Weighted Plank
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.