FITNESS
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
Dumbbell Complex x 1 rep
Rest 45-60 seconds
One rep of the Dumbbell Complex (start in plank) =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
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
Compare results to April 4, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
10 Minute Run @ 75-80% Effort
When the running clock reaches 10:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
20 Lunges
20 Back Pack Push Press
20 Back Pack Cleans
When the running clock reaches 20:00, perform the following…
10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
30 Line Jumps
200-Foot Back Pack Suitcase Carry (100 feet each arm)
30 Line Jumps
200-Foot Overhead Backpack Carry
When the running clock reaches 40:00, perform the following…
10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh