FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Three Sets:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds
Rest 15-20 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds
Then…
A.
Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Tempo Push-Ups @ 1111
8 Strict Pull-Ups
16 Kettlebell Swings
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed
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 Run/Bike/Row/Jog in Place
30 Seconds of Smurf Jacks
60 Seconds of Alternating Cossack Squats
60 Seconds of Robotic Dog
30 Seconds of Russian Baby Makers
30 Second Bottom of Squat Hold
Rest 30-60 Seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Backpack Push Press
Station 2: 10 Backpack Power Cleans
Station 3: 30 Seconds of Burpee Tuck Jumps
When the running clock reaches 30:00, perform the following…
Two rounds for time of:
20 Backpack Push Press
10 Backpack Power Cleans
10 Burpee Tuck Jumps
When the running clock reaches 35:00, perform the following…
Two to three sets of:
8-10 Single-Arm BackpackRow Each Arm
15-20 Side Bends Each Side
10-15 Backpack or Banded Biceps Curls
30-60 Second Hollow 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.