New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

5 Rounds of

  • 10 single arm KB swings each arm (16/24kg)
  • 200 meter run (around parking lot loop)


5 Rounds:

  • 15 split lunge rows each arm (16/24kg)
  • 15 v ups

For this workout, go hard and hold on until you are done.  2 different 5 rounds, that are to be done back to back.  The goal is to get this whole workout done under 20 minutes which should be pretty doable for most people.  Rx weight is a 16kg or 35 lb for ladies, and 24 kg or 54 lb for guys.  

At home:  do this workout as is.  Do 1 minute of cardio to replace the 200 meter run.