Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold,  practice kicking up to handstand in remaining time

Warm up link here


3 Rounds for time of:

  • 400m Run
  • 30 Sit-Ups
  • 50 Swings (16/24kg)
  • 30 V-Ups

*2 minutes rest after each round is complete


*All the mobility work to finish!

Stimulus Goal:

Why Do This Workout?  To recover and move with quality. And to improve your flexibility/mobility. 

Duration and Feel: It doesn’t matter how long it takes. Try to move perfectly at a moderate “steady state” pace. You should be able to pass the talk test during this workout. 

Specific warm-up focus: Dynamic and static general warm up. Try some skipping, butt kicks, animals, planks, ect for the warm up.

Scaling Options: Lighter weight on the KB swings. Single leg v ups or tuck sit ups instead of v ups.