FITNESS
Warm-Up.
Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side
B.
Five rounds for time of:
400 Meter Run
12 Alternating Kettlebell or Dumbbell Snatches
12 Alternating Cossack Squats
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…
One set of:
200 Meter Jog
30 Seconds Side Plank Each Side
30 Seconds Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Inchworms
Lateral Line Hops
Rest 30 seconds
30 Seconds of Forward Line Hops
Rest 30 seconds
30 Seconds of Running Man Line Hops
Rest 30 seconds
200 Meter Jog
When the running clock reaches 14:00, perform the following…
Every 7 minutes, for 28 minutes, complete (5 sets of):
200 Meter Run
5 Box Jumps
10 Backpack Push Press
15 Deadlifts
10 Backpack Push Press
5 Box Jumps
200 Meter Run
When the running clock reaches 44:00, perform the following…
Three sets of:
20-30 Banded Face-Pulls
Max Reps In-N-Out Biceps Curls
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.
A.
Death march at 14kg kbs
Tug @ 14 kg kB.
B.
Used a 14kg kB
18:54 total