FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
Followed by…
Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)
Followed by…
6 Turkish Get-Ups each side
(partition reps as needed)
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 2 – Hollow Rock or Hold x 45 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches
12 Single-Arm Dumbbell Push Presses (Left Arm)
12 Single-Arm Dumbbell Push Presses (Right Arm)
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 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Pigeon Stretches
60 Second Plank Hold
60 Seconds of Alternating Cossack Squats
60 Seconds of Tempo Burpee Jump Backs @ 1111
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 16-20 Alternating Single-Arm Snatches
Station 2: 30 Seconds of Flutter Kicks
Station 3: 16-20 Alternating Pistols
Station 4: 10-15 Weighted Good Mornings
Station 5: 16-20 Weighted Alternating Lunges
NO EQUIPMENT SUGGESTIONS:
Single Arm Snatches – Substitute Dead Bugs
Weighted Good Mornings – Substitute Supermans
Weighted Alternating Lunges – Substitute Bodyweight Alternating Lunges
When the running clock reaches 50:00, perform the following…
Three sets of:
15-20 Single-Arm Band-Resisted Bent-Over Rows Each Arm
15-20 Weighted Side Bends Each Side
NO EQUIPMENT SUGGESTIONS:
Band Resisted Bent Over Rows – Substitute Single Arm Bent Over Bodyweight Reverse Flys
Weighted Side Bends – Substitute Side Plank Hip Bounces