FITNESS
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Beast-Makers
6 Strict Pull-Ups
9 Burpees
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
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:
60 second Run/Bike/Row
30 seconds of Flutter Kicks
60 seconds of Divebomber Push-Ups
30 seconds of Plank Position Pike Jumps
60 second Run/Bike/Row
30 seconds of Single Leg Ground to Sky Reaches Each Leg
60 seconds of Plank Kick Throughs with Hand Tap
Followed by…
Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Push-Up Plank Hold
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Alternating Dumbbell Snatches
Goal – Attempt to maintain nasal breathing for the duration of the workout.
NO EQUIPMENT OPTIONS:
Alternating Dumbbell Snatches – Substitute Alternating Single-Leg Airplanes
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
*Use the “Mind Muscle” Video Playlist for ideas!