FITNESS
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
One Set (Courtesy of Invictus Masters Coach, Nichole Kribs):
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Every 90 seconds for 6 minutes (4 sets):
Shrimp Squats x 5 each leg
(Start in the bottom of a lunge with the shoelaces of your rear foot on the ground in plantar flexion. Lunge out of the bottom without using your back leg! You can hold your back foot up with your hand so just your knee is on the floor if you have the mobility to do so.)
Then…
A.
Three sets of:
Tempo Front Squat or Front-Racked KB Squat x 5 reps @ 6211
Rest 2-3 minutes
*Mind your tempo (@ 6211)! Read this for more on what that means and why we use it
B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
200 Meter Run
10 Side Plank Hip Bounces Each Side
5 Inchworms
60 Second Downward Dog Stretch
100 Meter Run
10 Chainsaw Rows Each Side
30 Seconds of Russian Baby Makers
Rest 60 seconds
When the running clock reaches 18:00, perform the following…
Four rounds for time of:
400 Meter Run
(to start each round)
Followed by…
Two Rounds of:
10 Toes to Bar OR Elbow Jacks
10 Overhead Squats OR Single Arm Overhead Squats (5/5)
TIME CAP = 16 MINUTES
When the running clock reaches 40:00, perform the following…
Three sets of:
45-60 Seconds of MAX Reps Backpack Biceps Curls
45-60 Second Weighted Plank Hold
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.