FITNESS
Warm-Up.
“Mind Muscle” Segmented Cat-Cows x 10 reps
“Mind Muscle” Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)
15/10 Calories of Assault Bike or Bike Erg
Note times for each set, then total them, aiming for the lowest possible working time across the five sets. Compare your results to February 10, 2020.
*Here are some tips on deadlift cycling.
B.
OPTIONAL Midline Accessory Work
Three Sets of:
Pallof Press x 10 reps @1111 (right side)
Pallof Rotations x 10-15 reps (right side)
Pallof Press x 10 reps @1111 (left side)
Pallof Rotations x 10-15 reps (left side)
Support in Rings x 30-60 seconds
Rest 60 seconds
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating Single-Leg Airplanes
5 Inchworms
10 Tuck Jumps
When the running clock reaches 12:00, perform the following…
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 45 Seconds Max Reps Side Shuffles (10-15 Foot Increments)
Station 2 – 45 Seconds Max Reps Backpack Sumo Deadlift High Pulls
Station 3 – 60 Seconds Max Reps Burpee Tuck Jumps
Station 4 – Rest
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1 – 20 Band Pull Aparts OR Bent Over Reverse Fly’s
Station 2 – 6-8 Right Leg Bulgarian Split Squats
Station 3 – 6-8 Left Leg Bulgarian Split Squats
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.