FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Ground to Sky Touches x 10
Rest as little as possible
Followed by…
Two Sets:
Handstand Hold x 30-60 seconds
Walking Lunges w/ Overhead Reach x 10 steps
Rest as little as possible
Followed by…
Two Sets:
Wall Climbs x 2-4
10-foot Shuttle Runs x 3-4
(run forwards & backwards for each one!)
Rest as little as possible
Then…
A.
For time:
800 Meter Run
40 Alternating Single-Arm Dumbbell Snatches
30/20 Calories of Assault Bike
800 Meter Run
40 Alternating Single-Arm Dumbbell Snatches
30/20 Calories of Assault Bike
800 Meter Run
B.
Optional Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets.
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 of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Airplanes
30 Feet of Walking Knee Tucks
30 Feet of Heel Scoops
30 Feet of Sky Reaching Toe Grabs
30 Feet of Over the Fence Under the Fence
Immediately followed by…
Two sets of:
30 Feet of Bunny Hops
30 Feet of A Skips
30 Feet of Backwards Speed Skips
30 Feet of Straight-Leg Bounding
30 Feet of Bent Knee Bounding
30 Feet of Right Leg Single-Leg Hops
30 Feet of Left Leg Single-Leg Hops
Rest 60 Seconds
**FULL MOBILITY WARM UP PROGRESSION VIDEO
**FULL DYNAMIC WARM UP PROGRESSION VIDEO
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
15 Single-Arm Backpack Overhead Squats
15 Burpees Over the Backpack
When the running clock reaches 38:00, perform the following…
Three sets of:
20-30 Band Pull-Aparts
45-60 Second Weighted Plank Hold
60-90 Second Hip Bridge Hold
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.