FITNESS
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
A.
In teams of two, each member must complete the following for time:
Row 1000 Meters
10 Dumbbell Burpee Box Step-Ups (20″)
15 Strict Pull-Ups
50 Kettlebell Swings
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…
B.
In teams of two, each member must complete the following for time:
Run 800 Meters
10 Dumbbell Burpee Box Step-Ups (20″)
15 Strict Pull-Ups
50 Kettlebell Swings
Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.
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.
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Followed by. . .
Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders
Followed by. . .
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
NO EQUIPMENT SUGGESTIONS:
Double Unders – Substitute Lateral Line Hops
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
*Use the “Mind Muscle” Video Playlist for ideas!