FITNESS
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011
Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011
Station 3 – Front Leaning Rest on Rings x 45 seconds
Station 4 – Reverse Snow Angels x 10 reps @ 3030
B.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
12 Wall Ball Shots
6 Strict Pull-Ups
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 Run/Bike/Row
30 Seconds of Side Plank Each Side
60 Seconds of Alternating Scorpion Kicks
Followed by…
Two sets of:
60 Second Run/Bike/Row
30 Seconds of Bird Dogs Each Side
30 Seconds of Diverbomber Push-Ups
Followed by…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Push-Up to Elbow Plank Transitions
Followed by…
Two sets of:
45 Seconds of MAX Reps Jumping Lunges
Rest 30 Seconds
When the running clock reaches 22:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Bench Presses
10 Dumbbell Power Cleans
NO EQUIPMENT SUGGESTIONS:
Dumbbell Bench Press – Substitute Push-Ups
Dumbbell Power Cleans – Substitute Burpee Jump Backs
When the running clock reaches 34:00, perform the following…
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1 – 30 Seconds of Banded Triceps Extensions
Station 2 – 30 Seconds of Banded Hammer Curls
Station 3 – 30 Seconds of Overhead Triceps Extensions
Station 4 – 30 Seconds of Banded Pronated-Grip Biceps Curls
Station 5 – 30 Seconds of Bent-Over Reverse Flys
NO EQUIPMENT SUGGESTIONS:
Banded Triceps Extensions – Substitute Bodyweight Triceps Extensions
Banded Hammer Curls – Substitute Towel Curls
Overhead Triceps Extensions – Substitute Narrow Grip Push-Ups
Pronated Grip Curls – Substitute 30 Seconds of Bodyweight Isometric Curl Hold
Bent Over Reverse Flys – Substitute Bodyweight Bent Over Reverse Flys
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.