Sunday, November 30, 2014


Scapula Push ups
Lat Activations
Gristle/Groiners/Samson stretch

Warm up:

Jog 400 meters
10 Wall Squats
10 Inchworms
10 Pike Sit ups
10 Pull ups or Ring Rows

Cool down:

Pigeon stretch
Straddle stretch
10 Wall extensions
Active Hang

Fitness Conditioning:

5 Rounds:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 minutes between rounds

-40 min cap-

Notes: If you finish under 30 minutes, go for a long slow jog, airdyne or row until the clock gets to around 35:00. Feel free to scale the number or rounds down to 3-4 or the reps down to a manageable number as needed.


Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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