FITNESS
Warm-Up.
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps
Followed by…
Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps
Followed by…
Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps
Followed by…
Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds
Then…
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111
Station 2 – Strict Pull-Ups x Max Reps in 60 seconds
Station 3 – Kettlebell Weighted Side Bends x 30-45 seconds each side
B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15 kg)
Compare results to November 18, 2020.
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…
Three sets of:
60 second Run/Bike/Row/Jumping Jacks
60 second Elbow Plank Hold
30 seconds of Band Pull-Aparts OR Bodyweight Bent-Over Reverse Flys
60 seconds of Alternating Lateral Lunges
30 seconds of FAST Plank Kick Throughs with Hand Tap
Rest 30 seconds
When the running clock reaches 15:00, perform…
*Tabata Air Squats
When the running clock reaches 20:00, perform…
*Tabata Push Press
When the running clock reaches 25:00, perform…
*Tabata Jumping Lunges
When the running clock reaches 30:00, perform…
*Tabata Burpee Jump Backs
When the running clock reaches 35:00, perform…
*Tabata Alternating Leg V-Ups OR Russian Twist
Tabata = 8 rounds of 20 seconds of work, 10 seconds of rest (4 minutes total).
NO EQUIPMENT OPTIONS:
Push Press – Substitute Push-Ups
When the running clock reaches 40:00, perform the following…
Five sets of:
30 seconds of Banded Biceps Curls
Rest 30 seconds
30 seconds of Banded Triceps Extensions
Rest 30 seconds
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.