FITNESS
Warm-Up.
Followed by…
Nose to Wall Handstand Hold x 60 seconds
Pec Stick (or Medicine Ball) Activation x 60 seconds
Russian Baby-Makers x 10-15 reps
Pec Stick (or Medicine Ball) Activation x 60 seconds
Burpee Broad Jumps x 10
Then…
A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Parallette
10 Alternating Dumbbell Snatches
5 Strict Pull-Ups
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.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 15:00, perform the following:
Every 7 minutes, for 21 minutes (3 sets) for times of:
200 Meter Run OR 50 Jumping Jacks
10 Backpack Ground to Overhead OR 10 Right-Leg Single-Leg Deadlifts
20 Alternating Step-Ups (Option to bearhug backpack for weight)
10 Backpack Ground to Overhead OR 10 Left-Leg Single-Leg Deadlifts
200 Meter Run OR 50 Mountain Climbers
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 12 minutes:
Station 1 – 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 – 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 – 10-15 Strict Handstand Push-ups @ 1111
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.