FITNESS
Warm-Up.
Followed by…
Two sets of:
Floor Slides x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side
Followed by…
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
Then…
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
10 Alternating Single-Arm Dumbbell Snatches
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Pigeon Pulses Each Leg
30 Seconds of Alternating Pigeon Stretches
When the running clock reaches 15:00, perform the following…
Every 2 Minutes, for 18 Minutes (3 sets of):
Station 1 – 5 Right Leg Forward Tempo Split Squats @ 3211 + 6-10 Right Leg Russian Step Ups
Station 2 – 5 Left Leg Forward Tempo Split Squats @ 3211 + 6-10 Left Leg Russian Step Ups
Station 3 – 15-20 Bent Over Banded Reverse Flys + 15-20 Bent Over Banded Reverse Fly Hold
When the running clock reaches 35:00, perform the following…
Complete as many rounds and reps as possible in 90 Seconds of:
10 Box Jumps
20 Side Shuffles*
Max Reps Front Squats OR Goblet Squats in the Remaining Time
Rest 90 Seconds Between Sets and Repeat for a Total of FIVE sets.
*For the side shuffles, every 10 foot increment counts as ONE rep.
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.