FITNESS
Warm-Up.
Static Hang x as many seconds as possible
*Your lifetime achievement award comes when you can hang for 3 minutes unbroken!
Followed by…
10 Perfect Snow Angels @ 2020 tempo
Followed by…
10 Perfect Turkish Get-Ups
(partition reps as needed)
Followed by…
Three Sets:
Kettlebell Snatch x 8-10 reps each side
Rest 30-60 seconds
Followed by…
Three Sets:
Double Kettlebell Overhead Squat x 5 reps
Rest 60 seconds
Build over the course of the 3 sets. If flexibility is an issue, hold the kettlebells in the front rack position instead.
Followed by…
Then…
A.
Three rounds for time of:
800 Meter Run
30 Goblet Squats
15 Strict Pull-Ups
B.
Optional “Fuego” Finisher
Three Rounds:
30 sec of Side Plank Hip Dips (Left)
30 sec of Side Plank Hold (Left)
15 Ceiling Crunches
30 sec of Side Plank Hip Dips (Right)
30 sec of Side Plank Hold (Right)
15 Ceiling Crunches
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.
Static Hang x as many seconds as possible
*Your lifetime achievement award comes when you can hang for 3 minutes unbroken!
Followed by…
10 Perfect Snow Angels @ 2020 tempo
Followed by…
10 Perfect Turkish Get-Ups
(partition reps as needed)
Followed by…
Three Sets:
Kettlebell Snatch x 8-10 reps each side
Rest 30-60 seconds
Followed by…
Three Sets:
Double Kettlebell Overhead Squat x 5 reps
Rest 60 seconds
Build over the course of the 3 sets. If flexibility is an issue, hold the kettlebells in the front rack position instead.
Followed by…
Then…
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1: 400 Meter Run + Max Rep Burpees in remaining time
Station 2: 400 Meter Run + 60 second Wall Sit + Max Reps Alternating Jump Lunges in remaining time
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!