FITNESS
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups
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…
Two sets of:
60 Second Run/Bike/Row at 70%
60 Seconds of Alternating Cossack Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Single Leg Hops each leg
Rest 30-60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1 – 15/12 Calorie Bike or Row
Station 2 – 15-20 Thrusters OR Wall Balls OR Jumping Air Squats
Station 3 – 50 Double Unders OR Running Man Line Hops
When the running clock reaches 32:00, perform the following…
Three rounds for time of:
15/12 Calorie Bike or Row
15 Thrusters OR Wall Balls OR Jumping Air Squats
50 Double Unders OR Running Man Line Hops
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 20 Side Shuffles with 10-Foot Increments
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.