FITNESS
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side https://www.youtube.com/watch?v=DlQM0Ye5bxA&
Band Assisted Lat Stretch x 45 seconds per side https://www.youtube.com/watch?v=iaAsxl0OfIc&
Followed by…
Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side https://www.youtube.com/watch?v=FlHSXeh8ZDU&feature=youtu.be
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Then…
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)
Compare your results to November 21, 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…
Jog 1 Mile at 60-70% Effort
At the 15:00 mark, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
50 Double-Unders
15 Sumo Deadlifts
10 Alternating Reverse Lunges with Goblet Hold
At the 25:00 mark, perform the following…
Jog 1 Mile at 60-70% Effort
At the 40:00 mark, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
50 Double-Unders
10 Single-Arm Dumbbell Snatches (Right Arm)
10 Single-Arm Dumbbell Snatches (Left Arm)
10 Alternating Reverse Lunges with Goblet Hold
NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Running Man Line Jumps
Sumo Deadlifts – Substitute Alternating Single Leg Ground to Sky Reaches
Alternating Reverse Lunges with Goblet Hold – Substitute Bodyweight Alternating Reverse Lunges
Dumbbell Snatches – Substitute 20 Plank Kick Throughs with Hand Tap