FITNESS
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
Dumbbell Complex x 1 rep
Rest 45-60 seconds
One rep of the Dumbbell Complex (start in plank) =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
Then…
A.
For time:
40/30 Calories of Assault Bike
30 Strict Handstand or Pike Push-Ups
30 Alternating Dumbbell Snatches
30 Push-Ups
30 Dumbbell Push Presses
800 Meter Run
Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.
B.
OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets.
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.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
10 Box Jump Step Downs
Immediately followed by…
Five rounds of…
10 Push-Ups
20 Alternating Lunges
Immediately followed by…
Three rounds of…
500 Meter Row or 400 Meter Run
10 Box Jump Step Downs
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!