A.
For time:
36 Kettlebell Swings
18 Knees to Elbows or Hanging Leg Raises
24 Kettlebell Swings
12 Knees to Elbows or Hanging Leg Raises
12 Kettlebell Swings
6 Knees to Elbows or Hanging Leg Raises
Compare results to August 23, 2019.
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
ALTERNATE WORKOUT: 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.
When the clock starts, perform…
Two sets of:
60 seconds of Inchworms
60 seconds of Bodyweight Squat Jumps
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit hold
30 seconds of Shoulder Taps from Push-Up Plank Position
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 minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 10-15 Dynamic Push-Ups
Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)
Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
When the running clock reaches 35:00, perform the following…
For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets
When the running clock reaches 50:00, perform the following…
5-10 minute cool down Jog, Bike, Ski or Row
Breathe solely through your nose and actively work to calm your heart and respiratory rate.