8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here


Workout brief click here

5 Rounds for time of:

  • 10 Renegade row + push-up (25/35)
  • 20 Wall Balls (14/20)
  • *1 minute of rest
  • Stimulus Goal:

Why Do This Workout?

Duration and Feel: Between 45-75 seconds to rest each 3 minute interval, should be an intense/near maximal pace to earn your rest each 3 minute interval.

DB Weight: Should feel moderate-heavy but still allow you to go unbroken through/maintain minimal rest between all 3 complexes each arm. The lunge will be the limiting factor.

Specific warm-up focus: DB complex overview and practice, ankles, double-under practice

Scaling Options: Lighter weight on DB.  Use A db for DB thrusters instead of wall balls.