Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
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Then…
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Thrusters
20 V-Ups
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 as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders or Lateral Hops
20 Step-Ups or Jumping Lunges
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.