*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


5 Rounds for time of:

  • 5 Strict pull-ups
  • 10 Push-ups
  • 15 Sit-ups
  • 20 Step-ups (20/24)
  • 25 Double-unders
  • 30 Second Forward Plank

Stimulus Goal:

Why Do This Workout? Improve upper body and core strength. 

Duration and Feel: the goal is to finish under 24 minutes. The pull ups should be challenging with something you can do 5 reps unbroken when you’re fresh. Push ups shouldn’t need to be broken up more than 2 times, and you should be able to move through everything else. 

Specific warm-up focus: Make sure lats and shoulders are ready for strict pull ups. Do some scap pull ups.

Scaling Options: Do banded pull ups if you can’t do strict pull ups, or do ring rows. Or add a DB between your feet if your pull ups are strong. Do push ups on a bar or knee push ups. use a lower box for step ups. Do high jump singles with some doubles mixed in for the 25 jump rope reps.