fitness
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Kettlebell Swings x 5
Burpees x 3
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees
Compare results to July 9, 2020.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
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.
When the clock starts, perform…
Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
5 Backpack Burpee Deadlifts
10 Jumping Squats
15 Sit-Ups
30 Running Man Line Jumps
200 Meter Run OR 30 Jumping Jacks
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Backpack Upright Rows
Rest 30 seconds
30 seconds of Banded Biceps Curls
Rest 30 seconds
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds
45 seconds of Flutter Kicks
Rest 15 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.