FITNESS
Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed
Followed by…
Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Throughs in Bottom of the Squat x 10 reps
Then…
A.
Complete as many rounds and reps possible in 25 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
20 Dumbbell Thrusters
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
10 Strict Pull-Ups
B. OPTIONAL Core Finisher
Three Sets of:
Pallof Press x 10 reps @1111 (right side)
Pallof Rotations x 10-15 reps (right side)
Pallof Press x 10 reps @1111 (left side)
Pallof Rotations x 10-15 reps (left side)
Support in Rings x 30-60 seconds
Rest 60 seconds
For more on The Core…
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Complete as many rounds and reps possible in 35 minutes of:
10 Push Up + Knee Crunch
10 Burpees
5 each side Plank Kick-Throughs With Hand Tap (15 each side)
50 Line Jumps
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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!