FITNESS
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Seated Band-Resisted Rows** @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)
*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
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…
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Reverse Lunge to Cossack Squats (6 each side)
Minute 2: 45 Second Push-Up Plank Hold
Minute 3: 5 Inchworms + 10 Ground to Sky Reaches
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps as possible in five minutes of:
Run 200 Meters
10 Dumbbell Deadlfits
10 Dumbbell Hang Cleans
10 Dumbbell Front Squats
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Alternating Single Leg Airplanes
Dumbbell Hang Cleans – Substitute Burpee Jump Backs
Dumbbell Front Squats – Substitute Jumping Air Squats
When the running clock reaches 25:00, perform the following…
Complete for time:
Run 200 Meters
40 Dumbbell Deadlifts
Run 200 Meters
30 Dumbbell Hang Cleans
Run 200 Meters
20 Hang Dumbbell Front Squats
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Alternating Single Leg Airplanes
Dumbbell Hang Cleans – Substitute Burpee Jump Backs
Dumbbell Front Squats – Substitute Jumping Air Squats
When the running clock reaches 45:00, perform the following…
Three sets of:
30 Second Hollow Hold
Rest 30 seconds
30 Second Superman Hold
Rest 30 seconds
If this gets to hard to maintain position, just hold the position without rocking.