FITNESS
Warm-Up.
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Followed by…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Followed by…
Two sets (w/ nasal breathing only) of:
Bird Dogs x 45-60 seconds
Kettlebell Sumo Deadlifts x 10-15 reps (light)
Row or Assault Bike x 45-60 seconds
Goblet Hold Thrusters x 10 reps
Rest 60 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds
B. (OPTIONAL but recommended)
Two sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
“Rest” 5-10 minutes, but use the time to finish setting up, stretching, etc. Stay warm for the conditioning piece that’s next!
C.
Ten rounds for time of:
8 Dumbbell Ground to Overhead
10 Burpees
Time cap: 15 minutes
Compare results to January 24, 2020.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
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 Second Downward Dog Stretch
60 Second Cobra Stretch
60 Seconds of Alternating Scorpion Kicks
Followed by…
Three sets of:
30 Second Jog at 70-80%
30 Second Hollow Hold
30 Seconds of Tempo Push-Ups @ 2111
Rest 60 Seconds
Followed by…
Two sets of:
60 Second Jog at 85%
30 Seconds of Alternating Leg V-Ups
30 Seconds of Push-Ups
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Five rounds for time of:
20 Calorie Bike or Row OR 200 Meter Run
15 Toes to Bar OR Weighted V-Ups
10 Strict Handstand Push-Ups OR Pike Position Push-Ups
TIME CAP = 15 Minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
20-30 Banded Face Pulls
Max Reps Banded Triceps Pressdowns
Rest as needed between sets
NO EQUIPMENT SUGGESTIONS:
Banded Face Pulls – Substitute 30-45 Second Bodyweight Bat Wing Hold
Banded Triceps Pressdowns – Substitute Bodyweight Tricep Extensions