FITNESS
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
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…
One set of:
90 seconds of Sampson Pulse Each Leg
60 seconds of SLOW Alternating Scorpion Kicks
90 seconds of Pigeon Pulses Each Leg
60 seconds of Alternating Deep Lunge Mountain Climbers
60-90 seconds of Downward Dog Stretch
Followed by…
Two sets of:
30 seconds of Jumping Jacks
30 seconds of FAST Mountain Climbers
30 seconds of Lateral Line Hops
30 seconds of Running Man Line Hops
Rest 60 seconds
When the running clock reaches 25:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 30 Double Unders + 3 MAX Distance Broad Jumps
Station 2: 60 seconds of Max Reps Shuttle Sprints (25 Foot Increments)
Station 3: Rest
NO EQUIPMENT OPTIONS:
Double Unders – Substitute Running Man Line Jumps
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
NO EQUIPMENT OPTIONS:
Overhead Triceps Extensions – Substitute Bodyweight Triceps Extensions
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.