FITNESS
Warm-Up.
Segmented Cat-Cows x 10 reps
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)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.
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.
Set at 40-60 minute running clock and run through the following at a 70% effort, preferably nasal breathing…
Run 400 Meters
20 Tempo Alternating Cossack Squats @ 1111
15 Inchworms
10 Russian Baby Makers
5 Wall Climbs
Run 400 Meters
20 Tempo Alternating Reverse Lunges @ 1111
30 Plank Kick Throughs with Hand Tap (15 each side)
10 Tuck Jumps
5 Handstand Kick Ups (with or without the wall)