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
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!
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.