FITNESS
Warm-Up.
Glute Activation Warm-Up (Vandyke Strength Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy, the final steps should not be performed without struggle.
B.
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row
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. Click here for the full workout briefing.
Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds Single Leg Ground to Sky Reaches each leg
60 seconds Front Leaning Rest
Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Backpack Presses
20 Jumping Lunges
200-Foot Shuttle Run
Rest 60 seconds and repeat for THREE (3) sets.
Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.
When the running clock reaches 40:00, perform the following:
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds