fitness
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters)
Followed by…
20 Half Turkish Get-Ups (nasal breathing only)
(partition reps as needed)
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
B.
Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups
ALTERNATE AT-HOME WORKOUT OPTION – no EQUIPMENT needed
When the clock starts, perform…
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45-Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
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.
Complete as many rounds and reps possible in 4 minutes of:
7 Burpee Backpack Devils Press
7 Push Ups
14 Sumo Backpack Deadlifts
7 Push Ups
Rest 2 minutes and repeat for THREE total sets
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!