FITNESS
Warm-Up.
“Mind Muscle” Prone Swimmers x 60 seconds
Followed by…
Followed by…
“Mind Muscle” Prone Swimmers x 60 seconds
Followed by…
Two to Three sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 60 seconds
Then…
A.
Four sets for max calories/reps of:
90 seconds of Assault Bike (for calories)
Rest 30 seconds
90 seconds of Devil’s Presses (50/35 lbs)
Rest 30 seconds
90 seconds of Rowing (for calories)
Rest 30 seconds
90 seconds of Strict Pull-Ups
Rest 30 seconds
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.
Every minute, on the minute, for 15 minutes:
Minute 1: 16-20 Bodyweight Alternating Reverse Lunges
Minute 2: 20 Alternating Scorpion Kicks
Minute 3: 45-60 Second Prone Plank Hold
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.
When the running clock reaches 20:00, perform the following…
Complete eight rounds for time of:
200 Meter Run
20 Jumping Air Squats
15 Sit Ups
10 Push Up + Alternating Knee Crunch
(20 MINUTE TIME CAP)
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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!