FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Three Sets:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds
Rest 15-20 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds
Then…
A.
Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Tempo Push-Ups @ 1111
8 Strict Pull-Ups
16 Kettlebell Swings
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
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/Jumping Jacks
60 Seconds of Bear Crawl
60 Seconds of Deep Lunge Mountain Climbers
100 Meter Overhead Carry Each Arm
5 Wall Climbs
Rest 60 seconds
NO EQUIPMENT SUGGESTIONS:
Overhead Carry – Substitute 60 Seconds of Plank Position Shoulder Taps
Wall Climbs – Substitute 10 Tempo Divebomber Push-Ups @ 2222
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 4 minutes of:
8 Alternating Dumbbell Snatches
8 Single-Arm Dumbbell Thrusters (Right Arm)
16 Single-Arm Overhead Alternating Lunges (Right Arm)
8 Alternating Dumbbell Snatches
8 Single-Arm Dumbbell Thrusters (Left Arm)
16 Single-Arm Overhead Alternating Lunges (Left Arm)
40 Double Unders
Rest 2 minutes between sets, and complete a total of FOUR sets. Pick up where you left off.
NO EQUIPMENT SUGGESTIONS:
Alternating Dumbbell Snatches – Substitute Alternating Single Leg Airplanes
Single Arm Thrusters – Substitute Air Squats
Single Arm Overhead Lunges – Substitute Bodyweight Alternating Lunges
Double Unders – Substitute Running Man Line Jumps
When the running clock reaches 45:00, perform the following…
Two to three sets of:
8-10 Single Arm Dumbbell Rows Each Arm
15-20 Side Bends Each Side
30-45 Second Hollow Hold
60-90 Second Nose to Wall Handstand Hold
Rest as needed
NO EQUIPMENT SUGGESTIONS:
Single Arm Dumbbell Rows – Substitute 30-45 Second Bent Over Bodyweight Bat Wing Hold
Side Bends – Substitute Side Plank Hip Bounces
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.