FITNESS
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Kettlebell Complex Warm-Up x 1 set each side
Single-Leg DL x 5
Single-Arm Swing x 5
Single-Arm Snatch x 5
Single-Arm Overhead Alternating Reverse Lunges x 5Barbell Complex Warm-Up
Then…
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 20 Push-Ups
Minute 3 – 40 seconds of Hollow Hold
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 at 75-80% effort for 10 minutes:
30 Seconds of Shoulder Taps from Plank
30 Seconds of Mountain Climbers
30 seconds of Standing Ground to Sky Reaches
30 Seconds of Air Squats
30 Seconds of Single-Leg Balance (Left Leg)
30 Seconds of Single-Leg Balance (Right Leg)
Actively work to slow your respiratory rate during the Single-Leg Balance intervals.
Complete as many rounds and reps as possible in 25 minutes of:
800 Meter Run
15 Mountain Climbers
10 Burpees
If you don’t have a safe place to run, substitute the run with approximately 3 minutes of solid effort on a rower, bike, ski erg or any other apparatus that will allow you to increase heart rate with cyclical movement.