FITNESS
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
Followed by…
“Mind Muscle” Hip Hinge Mobility
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Left Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 2 – 8 Right Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 3 – 10 Ab-Wheel Rollouts @ 3021
Station 4 – 60 seconds of Front-Leaning Rest on Rings
B.
Two sets for times of:
Row 750/600 Meters
10 Strict Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
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.
Two Sets:
Jumping Jacks x 30 reps
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Burpees in remaining time
Rest until the clock reaches 10:00, and then…
Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Push-Ups in remaining time
Rest until the clock reaches 20:00, and then…
Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Push Press in the remaining time
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!