FITNESS
Warm-Up.
200 Meter Run
Band Assisted Lat Stretch x 60 seconds per side
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Band Assisted Scarecrow x 60 seconds
Hawaiian Squats x 5 reps per leg
200 Meter Run
Followed by…
Two Sets:
Grab a 15-35 lbs plate and complete the following with nasal breathing only…
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps
Rest as needed (or don’t rest if not needed)
Then…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
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:
50 Foot Out and Back Jog
15 Air Squats
30 Alternating Shoulder Taps
Rest 30 seconds
50 Foot Out and Back Jog
15 Dumbbell Deadlifts
30 Smurf Jacks
Rest 90 seconds
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Bodyweight Ground to Sky Reaches
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1 – 30-45 second Run/Bike/Row/Speed Skaters @ 80% Effort
Station 2 – 5-8 Sandbag Over the Shoulder
Station 3 – 40-60 Double-Unders
Station 4 – Max reps of Burpees Over the Sandbag
Station 5 – Rest
NO EQUIPMENT SUGGESTIONS:
Sandbag Over the Shoulder – Substitute Double Dumbbell Snatches, Alternating Dumbbell Snatches, OR Bodyweight Get-Ups
Double-Unders – Substitute Lateral Line Hops
Burpees Over the Sandbag – Substitute Burpee Tuck Jumps
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Dumbbell Alternating Hammer Curls
10-15 Dumbbell Overhead Triceps Extensions
Max Reps Banded Triceps Press Downs
Rest 1-2 minutes between sets
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.