FEATURED SYSTEM MONDAY PRE WORKOUT HEAT: Heat until you break a sweat LANGUAGE TRAINING: Duolingo or similar 15 minutes (use one language for 2 weeks) STRENGTH & CONDITIONING PUSHUPS: 3:00 attempt to do 15 push ups the entire 3:00 by slowly descending, ascending and holding in top of push up position. Rest 3:00. INCHWORM: 4:00 continuous, slow – controlled pace CARDIO INTERVALS – 4 STATIONS: Find 3 pieces of “cardio” / Monostructural equipment (you can run outside, bike, and even swim as well) – For 20 minutes, each minute you are doing a max effort for :45 and have :15 seconds to switch to next exercise. There will be 4 stations, the 4th is burpees for :45. You will hit each station 5 times. RECOVER: 3:00 Cold immersion (hose/shower/pool) >50 degrees BREATHE: Walk 5:00 While Applying Wim Breathing FEATURED W.O. THURSDAY BREATHE: Breath Gym2 (video) CARDIO: Monostrucural as 10 x :20 hard/:40 easy STRENGTH: 20min Advanced Ping Pong (perform as A,B,C,D, 1 min rest, A, B, C, D, 1 minrest, etc.) A: 5 Dumbbell Bench or Floor Press @ 75-85% of 1 RM B: 5-10 chin ups C: 5 Weighted Ring Dips (heavy as possible) D: :30 max rep superman’s CARDIO: Bike / Assault Bike / Hike / Run 20min easy STRETCH: 1) Internal Shoulder Rotation Sit Up Stretch 3:00 2) Child’s Pose 3:00 Please follow and like us: