FITNESS
Warm-Up.
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
Followed by…
Static Hang x As Many Seconds as Possible
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Hollow Hold or Rocks x 45-60 seconds
Station 3 – Reverse Snow Angels x 60 seconds @ 2020
Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm
B.
For time:
800 Meter Run
60 Kettlebell Swings
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
200 Meter Jog
20 Mountain Climbers
20 Alternating Object Taps in Front Leaning Rest
10 Single-Leg Deadlifts (Right Leg – no weight)
10 Single-Leg Deadlifts (Left Leg – no weight)
Accumulate 60 seconds in a Hollow Hold
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!