FITNESS
Warm-Up.
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
Followed by…
Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side
Then…
Against a 30-minute running clock…
1000 Meter Row
immediately followed by as many round and reps as possible of…
10 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Goblet 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. Click here for the full workout briefing.
Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders
50 Russian Kettlebell Swings
50 Walking Lunges with Dumbbell Farmer’s Carry
50 Dumbbell Push Press
Rest 3 minutes, and when the running clock reaches 15:00…
Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double Unders
25 Russian Kettlebell Swings
25 Walking Lunges with Dumbbell Farmer’s Carry
25 Dumbbell Push Press