Warm-Up.
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Register here!
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.
Five sets of:
Tempo Back Squat x 3 reps @ 8141
Rest as needed
Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent.
B.
For time:
40 Wall Ball Shots (20/14 lbs)
10 Calories of Assault Bike
30 Wall Ball Shots
20 Calories of Assault Bike
20 Wall Ball Shots
30 Calories of Assault Bike
10 Wall Ball Shots
40 Calories of Assault Bike
ALTERNATE AT-HOME WORKOUT OPTION – No EQUIPMENT Needed
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. Click here for the full workout briefing.
Two sets of:
60 second Run/Bike/Row/Jump Rope
60 second Prone Plank Hold from Elbows
30 seconds of Jumping Squats
30 second Wall Sit Hold
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats
Station 3: 60 seconds of Max Reps Burpee Over an Object
When the running clock reaches 27:00, perform the following…
3 Rounds for time of:
20 Smurf Jacks
20 Backpack Squats
10 Burpees Over an Object
(10 Minute Cap)
When the running clock reaches 40:00, perform the following…
Every 90 seconds, for 12 Minutes (2 sets) of:
Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Prone Plank Hold (optional weighted)
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.
