Warm-Up.
Assault Bike or Row x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike or Row x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps
Assault Bike or Row x 60 seconds (80-85% perceived effort)
Then…
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 20 Box Jump-Overs
Minute 3: 20 V-Ups
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
90 second Jog or High Knees in place (sub Jumping Jacks)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Right Side Plank Hip Bounces
30 seconds Static Squat Hold
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 24 minutes (6 sets) for max reps of:
Minute 1: 30 seconds of Mountain Climbers
Minute 2: 30 seconds of Sandbag/Backpack Squats (bearhug hold)
Minute 4: Rest
Please record total number of reps per set.
When the running clock reaches 40:00, perform the following…
Three sets of:
30 seconds of Bent-Over Reverse Flys – using equal weighted textbooks, or rocks 🙂
Rest 30 seconds
45 seconds of Alternating Reverse Lunges (wearing a backpack)
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 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.
