FITNESS
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Four Sets of:
20 Seconds of Plank Walks
10 Seconds of Rest
Four Sets of:
20 seconds of Hanging (switch your grip or try single-arm w/ foot support)
10 Seconds of Rest
Four Sets of:
20 Seconds of Cossack Squats
10 Seconds of Rest
Four Sets of:
20 Seconds of V-Ups
10 Seconds of Rest
Four Sets of:
20 Seconds of Jumping Squats
10 Seconds of Rest
Then…
A.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups
Compare results with February 1, 2020.
B.
OPTIONAL Core Finisher
Every Minute on the Minute for 10 minutes:
Odd Minutes – Strict Hanging Knees-to-Elbows x 10 reps (seriously, touch your knee to elbow, not tricep!)
Even Minutes – Double Kettlebell Front Rack Carry x 100 feet
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.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 Squat Broad Jumps (2 Feet)
Rest 5 minutes, and then…
As many rounds and reps as possible in 10 minutes of:
200 Meter Run
15 Backpack Swings
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!