FITNESS
Warm-Up.
Half-Kneeling Kettlebell Windmill x 5 reps each side slow & controlled
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
For time:
50/40 Calories of Rowing on Concept 2
80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2
Compare results with April 10, 2020.
B.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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 Seconds Run/Bike/Row
60 Seconds Plank Hold From Elbows
60 Seconds Downward Dog Stretch
Followed by…
Two sets of:
100 Meter Farmer Carry
30 Seconds of Banded OR Bodyweight Good Mornings
30-60 Seconds Nose to Wall Handstand Hold
Followed by…
Two sets of:
10 Deadlifts
5 Strict Handstand Push-Ups
Rest 30 Seconds between sets
When the running clock reaches 15:00, perform the following…
For Time:
42 Backpack Deadlifts
21 Strict Handstand Push-Ups
30 Backpack Deadlifts
15 Strict Handstand Push-Ups
18 Backpack Deadlifts
9 Strict Handstand Push-Ups
When the running clock reaches 40:00, perform the following…
Three Sets of:
10-15 Towel Biceps Curls
Max Hold at the Top of Biceps Curl
Rest 1-2 Minutes between sets
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.