FITNESS
Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
“Mind Muscle” Thoracic Spine Isometric Holds
Followed by…
Two sets:
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg
Then…
A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare results to April 27, 2020.
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…
30 Seconds of Run/Bike/Row
30 Seconds of Alternating Cossack Squats
30 Seconds of Divebomber Push-Ups
30 Seconds of Run/Bike/Row
30 Seconds of Alternating Reverse Lunges
30 Seconds of Plank Position Pike Jumps
30 Seconds of Run/Bike/Row
30 Seconds of Goblet OR Air Squats
30 Seconds of Bird Dogs Each Side
When the running clock reaches 10:00, perform the following…
Every 90 seconds, for 30 minutes (4 sets of):
Station 1: 6-8 Right Leg Tempo Front Foot Elevated Split Squats @ 3131
Station 2: 6-8 Left Leg Tempo Front Foot Elevated Split Squats @ 3131
Station 3: Max Reps Backpack Strict Press Immediately Followed by Max Reps Backpack Push Press
Station 4: 20 Frog Pumps + 20-30 Second Frog Pump Hold
Station 5: 60 Seconds of Tempo Push-Ups @ 1111
When the running clock reaches 42, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
30 Jumping Air Squats
10 Alternating Shoulder Taps in Front Leaning Rest
Max Reps Unbroken Push-Ups
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.