FITNESS
Warm-Up.
Followed by…
100 meter jog
Followed by…
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6
Followed by…
100 meter jog
Followed by…
Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Followed by…
100 meter jog
Followed by…
Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Then…
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Walking Lunges with Farmer’s Carry
20 Push-Ups
10 Burpees
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:
90-Second Run/Bike/Row
60-Second Sampson Pulse Each Leg
30-Second Monster Walk
Followed by…
Two sets of:
60-Second Run/Bike/Row
30 Seconds of Alternating Single-Leg Airplanes
15 Seconds of Hip Bridges
15 Second Top of Hip Bridge Hold
Followed by…
Two rounds, not for time, of:
30-Second Run/Bike/Row
10 Alternating Dumbbell Snatches
10 Single-Arm Overhead Lunges
10 V-Ups
When the running clock reaches 20:00, complete the following…
For Time:
60/45 Calorie Bike or Row OR 800 Meter Run
50 Backpack Ground to Overhead
50 Alternating Single Leg V-Ups
30 Single Arm Overhead Backpack Lunges (15/Arm)
30 Single Arm Backpack Push Press (15/Arm)
10 Backpack Devil’s Presses
When the running clock reaches 35:00, complete the following…
For Time:
10 Backpack Devil’s Presses
30 Single Arm Backpack Push Press (15/Arm)
30 Single Arm Overhead Backpack Lunges (15/Arm)
50 Alternating Single Leg V-Ups
50 Backpack Ground to Overhead
60/45 Calorie Bike or Row OR 800 Meter Run