FITNESS
Warm-Up.
One Set of:
Sumo Stance Squats x 3 @3333 tempo
Regular Stance Squats x 3 @3333 tempo
Narrow Stance Toes Forward Squats x 3 @3333 tempo
Followed by…
Three Sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman Hold)
Rest as needed
Then…
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Jumping Lunges
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
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…
Three sets of:
60 second Run/Bike/Row
20 Ground to Sky Reaches
15 Bodyweight Hip Bridges
10 Alternating Scorpion Kicks Each Side
5 Divebomber Push-Ups
When the running clock reaches 15:00, perform the following…
Every 2 minutes, for 8 minutes (4 sets) of:
10 Alternating Dumbbell Snatches
10 Alternating Leg V-Ups
When the running clock reaches 25:00, perform the following…
Every 2 minutes, for 8 minutes (4 sets) of:
20 Double-Unders
20 Mountain Climbers
When the running clock reaches 35:00, perform the following…
Four rounds for time of:
10 Alternating Dumbbell Snatches
10 Alternating Leg V-Ups
20 Double-Unders
20 Mountain Climbers