Two of the 3 Golden Tickets remain! Buy now!
Two of the 3 Golden Tickets remain! Buy now!
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…
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing
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:
400 Meter Jog at 70%
60 Second Plank Hold from Elbows
300 Meter Jog at 75%
30 Second Side Plank Each Side
200 Meter Jog at 80%
60 Second Hollow Hold
100 Meter Run at 80+%
30 Seconds of Elbow Jacks
Rest 2-3 minutes
When the running clock reaches 25:00, perform the following…
Three rounds, at 70-80% effort, of:
Run 800 Meters
30 Bodyweight Alternating Lunges
20 Down Ups
10 Get Ups
*Try to breathe solely through your nose throughout the duration of this workout.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds