No Equipment Complete as many rounds and reps possible in 30 minutes of: 300 Meter Run or 90 seconds of Jogging High Knees or Jumping Jacks 15 Deadlifts 15 Walking Lunges 300 Meter Run Jogging High Knees or Jumping Jacks 10 Hang Squat Clean and Press 15 Push Press
Use anything for weight that you have at home, such as a loaded backpack, duffle bag, or water jugs.
Followed by…
For completion: 400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry
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
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.
Limited Equipment Complete as many rounds and reps possible in 30 minutes of: 300 Meter Run or 20/15 Assault Bike or Row 15 Dumbbell Deadlifts 15 Walking Lunges with Dumbbell Farmer’s Carry 300 Meter Run or 20/15 Assault Bike or Row 15 Dumbbell Push Press 5 Burpee Dumbbell Deadlifts
Followed by…
For completion: 400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry
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
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.
