FITNESS
Warm-Up.
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Then…
A.
Three sets of:
Single-Leg Hip Thrusts x 8-10 reps each @ 20X1
Rest 60 seconds
Tempo Front Squat x 3 reps @ 31X1
Rest 60 seconds
Med-Ball Pec Activation Walk x 60 seconds
Rest 60 seconds
B.
Two rounds for time of:
30 Calories of Rowing
40 Wall Ball Shots
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.
Two sets of:
60 Seconds of Assault Bike or Rowing
30 Seconds of Side Plank Each Side
60 Seconds of Sampson Pulses Each Leg
10 Bird Dogs Each Side
20 Tempo Alternating Cossack Squats @ 1111
Rest 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 18:00, perform the following…
Every 5 minutes, for 15 minutes (3 sets) of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Backpack Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Backpack Overhead Squats (30 seconds each arm)
When the running clock reaches 36:00, perform the following…
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Backpack Ground to Overhead
10 Handstand Push-Ups or Pike Position Push-Ups
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.