Warm-Up.
Followed by…
Then…
A.
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds
B.
Four rounds for time of:
300 Meter Run
100 Meter Walking Lunges with KB/DB Farmer’s Carry
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.
When the clock starts, perform…
Two sets of:
60 second Jog in Place/Jumping Jacks/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
30 seconds of Right Side Lying Leg Raises
30 seconds of Left Side Lying Leg Raises
60 seconds of Alternating Bird Dogs
30 seconds of Backpack Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Three rounds for time of:
400 Meter Run or 100 Mountain Climbers
Immediately followed by…
Three rounds of…
7 Backpack Squat Cleans
7 Backpack-Facing Burpees
After every run/climbers you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 300 mountain climbers and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following…
Four sets of:
30 seconds of Bottom of Push-Up Hold
Rest 30 seconds
Immediately followed by…
Four sets of:
30 seconds of Bent-Over Backpack Rows
Rest 30 seconds
Immediately followed by…
Four sets of:
30 seconds of Hollow Hold
Rest 30 seconds
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.