FITNESS
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Pronated Grip Static Hang x 30-60 seconds
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Supinated Grip Static Hang x 30-60 seconds
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Scapular Pull-Ups x 7-10 reps
Followed by…
Three Sets:
1 Kettlebell Snatch + 1-2 Thrusters (right arm)
1 Kettlebell Snatch + 1-2 Thrusters (left arm)
Rest 30 seconds
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 45 seconds of Strict Pull-Ups
Minute 5 – 30-Second L-Sit (accumulated time)
B.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Single Kettlebell Thrusters
3 Kettlebell Swings
6 Single Kettlebell Thrusters
6 Kettlebell Swings
9 Single Kettlebell Thrusters
9 Kettlebell Swings
…and so on, adding three repetitions after completing each round.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Jog In Place
20 Alternating Deep Lunge Mountain Climbers
15 Superman Punches
10 Divebomb Push-Ups
5 Inchworms
30 Seconds of Down Ups Breathing Only Through Your Nose
Rest 60 Seconds
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 20-30 Bodyweight Alternating Reverse Lunges
Station 2: 60 Seconds of Max Reps Burpee Tuck Jumps
Station 3: Rest
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: Right Leg Single-Leg Glute Bridges x 10-15 + Hold the Remainder of the Minute
Station 2: Left Leg Single-Leg Glute Bridges x 10-15 + Hold the Remainder of the Minute
Station 3: 30 Seconds of Side Plank Reach Throughs Right Side
Station 4: 30 Seconds of Side Plank Reach Throughs Left Side
Station 5: 30 Seconds of Bent-Over Bat Wing Hold
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.