Friday April 24th

A. Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run or 1000 Meter Row
30 Power Snatches (75/55)
20 Bar-Facing Burpees

AMRAP 30:
400m Run or Row
15 Russian KBS
10 Burpees or No Push Up Burpees

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.

Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
200 Meter Run OR 15/10 Calorie Assault Bike or Row

When the running clock reaches 35:00, perform the following…

Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds

immediately followed by….

Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Single Dumbell/Kettlebell/Plate seated shoulder press
Rest 30 seconds

immediately followed by…

Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds

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 whilstle)…
Brief hold out

Keep the ratio of inhale to exhale at 1:2.