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.
Three sets of:
Tempo Back Squat x 5 reps @ 6211
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 2-3 minutes
B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run
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…
Three sets of:
8-10 Alternating Cossack Squats Each Side
8-10 Single Leg Ground to Sky Touches Each Leg
8-10 Alternating Reverse Lunges Each Leg
60-90 second Plank Hold
After the third set, complete the following…
Three sets of:
5 Broad Jumps (Increasing in distance each rep)
20 Fast Mountain Climbers
Rest 30 seconds
When the running clock reaches 18:00, perform the following…
Five sets of:
100 Meter Run
10 Jumping Lunges
10 Air Squats
Rest 30 seconds
100 Meter Run
10 Push-Ups
10 Plank Position Pike Jumps
Rest 60 seconds
TIME CAP = 16 MINUTES
When the running clock reaches 40:00, perform the following…
Three sets of:
30 seconds of Flutter Kicks
Rest 30 seconds
30 second Superman Hold
Rest 30 seconds
30 seconds of Side Plank Reach Throughs Each Side
Rest 60 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!