Warm-Up.
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward
Followed by…
Tabata Warm-Up x 3 Sets:
20 seconds of Straddle Pulses
10 seconds rest
20 seconds of Plank Walks
10 seconds rest
20 seconds of Jumping Squats
10 seconds rest
20 seconds of Plank Shoulder Taps
10 seconds rest
Then…
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters
15 Walking Lunges with Dumbbell Farmer’s Carry
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses
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 possible in 25 minutes of:
300 Meter Run or 90 seconds of Jogging High Knees or Jumping Jacks
15 Deadlifts
15 Walking Lunges
300 Meter Run Jogging High Knees or Jumping Jacks
10 Hang Squat Clean and Press
15 Push Press
Use anything for weight that you have at home, such as a loaded backpack, duffle bag, or water jugs.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds