FITNESS
Warm-Up.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
Followed by (complete not for time)…
Four sets of:
400 Meter Run
1-5 Ring Muscle-Ups
Goal is to move through at an easy pace while focusing on quality reps.
If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor
Feet on Box
Calves on Box
Strict Pull-Ups
Then…
Complete as many rounds and reps possible in 35 minutes of:
30 Front-Rack Alternating Lunges
60 Air Squats
30 Plank Kick-Throughs With Hand Tap (15 each side)
60 Double-Unders or 20/15 Calories of Assault Bike
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.
Complete as many rounds and reps possible in 35 minutes of:
30 Backpack Goblet Alternating Lunges
60 Air Squats
30 Plank Kick-Throughs With Hand Tap (15 each side)
60 Jumping Jacks
30 Backpack Goblet Alternating Lunges
60 Air Squats
30 Plank Kick-Throughs With Hand Tap (15 each side)
60 Jumping Jacks