FITNESS
Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
Then…
A.
For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump or Step-Overs
Rest 60 seconds
60 seconds of V-Ups
Rest 60 seconds
60 seconds of Lateral Jumps Over Parallettes
Rest 60 seconds
60 seconds of Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups
Rest 4 minutes until the running clock reaches 15:00, and then…
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump or Step-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – V-Ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Lateral Jumps Over Parallettes x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Goblet Squats x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds
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.
Complete the following…
Run, Bike, Row, Jog, or Walk for 30-60 Minutes at a 70-75% Effort.
*Goal is to nasal breathe the entire time and go further than you did last Saturday!