*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


For time!

4 rounds of:

3 Box jumps (20/24), 6 Dips, 9 V-Ups


400m row/1000m bike


3 rounds of:

3 box jumps, 6 dips, 9 V-Ups


300m row/750m bike


2 rounds of:

3 box jumps, 6 dips, 9 V-Ups


200m row/500m bike


1 round of:

3 box jumps, 6 dips, 9 V-Ups

100m row/250m bike

Stimulus Goal:

Why Do This Workout? Improve your ability to move your own body weight around and to take off running fast as needed.

Duration and Feel: Try to get the workout done under 25 minutes.  The workout shouldn’t fee hard when doing the movements, so try to do them fast. There is a decent amount of running, just try to hang in and get right to running as soon as you’re ready.

Scaling Options: Lower boxes. Dips are done on the rings, on the dip bars, or on parallettes.