FITNESS

Warm-Up.

Choose one of these and spend 5 minutes working on it:

“Mind Muscle” Calf Love -or- “Mind Muscle” Shin Love -or- “Mind Muscle” Foot Love

Followed by…

Handstand Hold x 60 seconds
(Freestanding or against wall)

Followed by…

Wall Climbs x 5 reps

Followed by…

Assault Bike Dirty 30
(30 calories for time)

Then…

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Wall Ball Shots

C.
OPTIONAL Core Finisher
Four to Five Sets of:
Farmer’s Carry x 100 feet (As Heavy as Possible)
30-45 seconds of L-Sit (or L-Seated Pike Liftoffs)
Rest 60-90 seconds

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.

When the clock starts, perform…

Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms

immediately followed by…

Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest

When the running clock reaches 20:00, perform the following…

Complete reps of 50, 30 and 20 each of:
Goblet Squat
Backpack Sumo Deadlifts

Time Cap = 15 Minutes

When the running clock reaches 40:00, perform the following…

Three sets of:
Superman Punches x 60 seconds
Rest 60 seconds

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

*Use the “Mind Muscle” Video Playlist for ideas!

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