FITNESS
Warm-Up.
Followed by…
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed
Then…
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans
12 Alternating Reverse Lunges with Dumbbells
12 Burpees
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.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds
When the running clock reaches 10:00, perform the following…
Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets
When the running clock reaches 18:00, perform the following…
Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers
Time Cap = 16 minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.