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

50 Burpee + Reverse Lunge + Reverse Lunge + Box Jumps for time (20/24″)


Coaches choice bonus work!


Stimulus Goal:

Why Do This Workout?

Simple and effective today! Why just have burpeese when you can roll them up with 2 other functional movements into a marriage meant to last! 

Yay for more fitness and gymnastics skills!

You will have an overwhelming sense of awesomeness and accomplishment after completing this for time workout!

Duration and Feel: Between 8-12 minutes. Stay consistent and focused throughout with minimal rest in between repetitions. Shut your brain off, push the gas, and don’t forget to count! This will be a fun lung gasser!

Specific warm-up focus: Gymnastics complex overview and practice.

Scaling Options: Lower height on box or step-ups if no box jumping.

At Home Options:
Complete the workout as written. Invisible box jumps if no box, chair or bench to jump on.