FITNESS
Warm-Up.
Banded Scarecrow
Lunge Matrix x 3 steps to each lunge position with each foot (forward, lateral, reverse, bowler)
Cat-Cow x 10-15 reps
Over-Under Drill
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Then…
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the running clock reaches 25:00, perform the following:
Complete for time:
60 Backpack Sumo Deadlifts
40 Back Pack Bear Hug Squats
20 Squat Cleans with Backpack
*Every 3 minutes, including 0:00 perform 200 Meter Run
When the running clock reaches 45:00, perform the following:
Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds
If this gets to hard to maintain position, just hold the position without rocking.