FITNESS
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Then…
A.
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike or Ski Erg
10 Dumbbell Burpee Deadlifts
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…
Two sets of:
60 Seconds of Run/Bike/Row
60 Second Plank Hold From Elbows
30 Seconds of Single Leg Airplanes Each Leg
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Divebomber Push-Ups
30 Seconds of Plank Position Pike Jumps
60 Seconds of Alternating Scorpion Kicks
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Complete as many reps as possible in 5 minutes of:
Burpees
*Every minute, on the minute, including 0:00, perform 15 Jumping Air Squats
When the running clock reaches 27:00, perform the following…
Complete as many reps as possible in 5 minutes of:
Ground to Overhead OR Sandbag Cleans
*Every minute, on the minute, including 0:00, perform 10 V-Ups
When the running clock reaches 33:00, perform the following…
Complete as many reps as possible in 5 minutes of:
5 Devil’s Press
When the running clock reaches 42:00, perform the following…
Three sets of:
30 Seconds of Hip Bridges + 30 Second Hip Bridge Hold
Rest 30 seconds
30-60 Second Wall Sit
Rest 30 seconds
30 Seconds of Band Pull-Aparts
Rest 60 seconds