Warm-Up.
Mind-Muscle Connection: Full Body CARs
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Plank Shoulder Taps + 30 seconds Hollow Hold
Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch on Rings
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps @ 21X0
Minute 2 – Supine Ring Rows x 8 reps @ 2111
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)
B.
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Snatches
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips
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.
Complete the following for time:
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders
Immediately followed by…
Five rounds of:
10 Push-Ups
20 Alternating Lunges
Immediately followed by…
Three rounds for time of:
500 Meter Row or 400 Meter Run
50 Double-Unders
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