FITNESS
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers
Rest 60 seconds
When the running clock reaches 15:00, perform the following:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 15-20 Backpack Sumo Deadlift High Pulls
Station 2 – 10 Backpack Thrusters
Station 3 – 60 seconds of Speed Skaters
Station 4 – Rest
When the running clock reaches 35:00, perform the following:
Three rounds for time of:
15 Backpack Sumo Deadlift High Pulls
10 Backpack Thrusters
30 Speed Skaters (15 per side)
Time Cap = 9 Minutes
When the running clock reaches 50:00, perform the following:
Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks
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.