FITNESS
Warm-Up.
Followed by…
Plank with Forward Reach
Plank with Lateral Reach
Plank with Forward Taps
Plank with Lateral Taps
Then…
A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – 60 Seconds of Ring Support Holds (accumulate 30 seconds at the top, and 30 seconds at the bottom)
Movement 2 – 60 Seconds of L-Sit Hold (or L-Sit Variant)
Movement 3 – 60 seconds of Handstand Hold (freestanding, nose to wall, or back to wall)
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring or Stationary Dips
Rest 30 seconds
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 Seconds of Ground to Sky Reaches
60 Second Plank from Elbows
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Scorpion Stretch
60 Seconds of Tempo Good Mornings @ 2121
60 Seconds of Speed Skaters
When the running clock reaches 12:00, perform the following…
Two sets of:
30 Seconds of Lateral Line Hops
Rest 15 Seconds
30 Seconds of Forward Line Hops
Rest 15 Seconds
30 Seconds of Running Man Line Hops
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 45 Seconds of Side Shuffles
Station 2: 45 Seconds of Backpack Sumo Deadlift High Pulls
Station 3: 60 Seconds of Down Ups
Station 4: Rest
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!