FITNESS
Warm-Up.
“Mind Muscle” Segmented Cat-Cows x 10 reps
“Mind Muscle” Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Stiff-Leg Sumo Deadlifts x 10 reps
Rotational Ball Slams (into floor or wall) x 10 reps
Then…
A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges
ALTERNATE AT-HOME WORKOUT OPTION – no EQUIPMENT needed
When the clock starts, perform…
Two Sets of:
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Weighted Plank Hold
When the running clock reaches 18:00, perform the following…
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 4-6 Right Leg Backpack Bearhug Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 2: 4-6 Left Leg Backpack Bearhug Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 3: 6-10 Wide Grip Pull-Ups OR 6-10 Backpack Bent-Over Rows
When the running clock reaches 40:00, perform the following…
Four rounds for time of:
5 Backpack Power Cleans
10 Backpack Hang Power Cleans
15 Backpack Bearhug Squats
10-15 Bodyweight Triceps Extensions
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.