3 Rounds


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


3 Rounds of:

  • 10 Swings (16/24)
  • 10 Deadlift + High Pull (16/24)
  • 20 Mountain Climbers Total
  • 20 Second L-Sit
  • 30 Piked Shoulder Taps (floor)
  • 30 Jumping Jacks

Stimulus Goal:

Why Do This Workout?

To recover. We do a lot of hinging and shoulder work. Doing this workout will take the hips and shoulders through large ranges of motion with low impact so that they can recover and be healthy.

Duration and Feel: Get this workout done under 15 minutes if possible. Think more about moving well at a medium pace to help you recover

Specific warm-up focus: Warming the hips and shoulders is important. Doing some RDLs and Cuban presses would be a good warm up.  Make sure to take the class through kb swings to ensure proper form. 

Scaling Options: Lighter weight on KB. L sit scale is L sit with rings (legs straight, one straight, both bent), L sit with boxes or parallettes (legs straight, one straight, both bent), then seated V sit on the ground.


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