FITNESS
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Push Press
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
For time:
60 Calories of Rowing
50 Kettlebell Swings
40 Dumbbell Push Presses
30 V-Ups
20 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Strict Pull-Ups
30 V-Ups
40 Dumbbell Push Presses
50 Kettlebell Swings
60 Calories of Rowing
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…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches Each Leg
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Tempo Air Squats @ 21X1
10 Deep Lunge Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Kettlebell or Dumbbell Swings
20 Alternating Leg V-Ups
Rest 60 seconds, and then repeat for a total of FIVE sets. Pick up each set where you left off.
This portion will take 15 minutes to complete.
NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Line Hops
Russian Kettlebell or Dumbbell Swings – Substitute Elbow Jacks
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
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.