FITNESS
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Static Hang from Bar x 30-60 seconds
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Pull-Ups x 3-5 reps
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Chest-to-Bar Pull-Ups x 3-5 reps
Followed by…
Three Rounds w/ Your Wall Ball:
3 Wall Balls
3 Straight Body Sit-Ups (holding wall ball to ceiling)
3 Rotational Throws into Wall on Each Side
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Kettlebell Sumo Deadlifts x 20 reps @ 10X1
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111
B.
Four rounds for time of:
21 Wall Ball Shots
15 Hanging Leg Raises or V-Ups
9 Strict Handstand Push-Ups or L-Seated DB Presses
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.
When the clock starts, perform…
Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
10 Bird Dogs Each Side
10 Kettlebell or Dumbbell Suitcase Deadlifts Each Side
5 Dumbbell or Kettlebell Windmills Each Side
NO EQUIPMENT SUGGESTIONS:
10 Reps of Kettlebell or Dumbbell Suitcase Deadlifts Each Side – Substitute 10 Reps of Side Plank Reach Throughs Each Side
5 Reps of Dumbbell or Kettlebell Windmills Each Side – Substitute 30-60 Second Nose to Wall Handstand Hold
When the clock reaches 15:00, complete the following…
Complete as many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row
NO EQUIPMENT SUGGESTIONS:
Box Jumps OR Double Unders – Substitute 50 Running Man Line Jumps
Overhead Squats – Substitute Wall Squats*
*When performing wall squats, face the wall, lift your arms overhead, and get as close as possible to the wall to where you can perform a squat without actually touching the wall with your hands.
When the clock reaches 35:00, complete the following…
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds
NO EQUIPMENT SUGGESTIONS:
15-20 Overhead Triceps Extensions – Substitute 10-15 Bodyweight Triceps Extensions
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.