A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds
B.
Complete as many rounds and reps as possible in 14 minutes of:
20 Lateral Jumps Over Parallette
20 Single-Arm Dumbbell Push Presses*
10 Strict Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
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.
Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Knee Plank Hold
Minute 3: 15 Ground to Overhead*
For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.
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 18:00, perform the following…
Complete as many reps as possible in 2 minutes of:
15 Sit Ups
15 Air Squats
Max reps of Jumping Air Squats in remaining time.
Rest for 60 seconds and repeat for a total of FOUR sets.
When the running clock reaches 33:00, perform the following…
Complete as many reps as possible in 2 minutes of:
20 Step-Ups
Max reps of Alternating Contralateral V-Ups in remaining time.
Rest for 60 seconds and repeat for a total of FOUR sets.
When the running clock reaches 48:00, perform the following…
Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
(You choose the stretch that you feel that you need the most)