FITNESS
Warm-Up.
Followed by…
Then…
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
15 Strict Pull-Ups
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
Rest 60 seconds
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.
When the running clock reaches 15:00, perform the following…
Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee Tuck Jump
1 Backpack Clean and Jerk
1 Backpack Bearhug Squats
2 Burpee Tuck Jumps
2 Backpack Clean and Jerks
2 Backpack Bearhug Squats
3 Burpee Tuck Jumps
3 Backpack Clean and Jerks
3 Backpack Bearhug Squats
4…. and so on…
Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.
When the running clock reaches 38:00, perform the following…
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 15-20 Bodyweight Hip Bridges
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings
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.