FITNESS
Warm-Up.
Followed by…
Three sets (w/ empty barbell or PVC):
Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Rest 15 seconds
Press from Behind the Neck x 5 (press from front if BTN is not possible)
Rest 15 seconds
Jumping Squats x 5 (barbell on back)
Rest 30-45 seconds
Then…
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 = 16-20 Single-Arm DB Snatches
Station 2 = 15-20 V-Ups
Station 3 = 15 Single Dumbbell Box Step-Overs
Station 4 = 16 Single-Arm DB Shoulder Presses (8 each arm)
Station 5 = 30 Air Squats
Immediately followed by…
Two rounds for time:
20 Single-Arm DB Snatches
20 V-Ups
15 Single Dumbbell Box Step-Overs
16 Single-Arm DB Shoulder Presses (8 each arm)
30 Air Squats
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.
Every minute, on the minute, for 30 minutes (10 sets), complete:
Station 1 = 5 Max Height Jumps + 10 Back Pack Ground to Overhead
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Hugging Back Pack Step Ups + Max Reps Step Ups until the clock reaches 45 seconds
*Please record max reps of push-ups and step-ups each set.