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


  • 9 burpees to 6 inch target
  • 18 wall balls (14/20)
  • 27 Kettlebell swings (16kg/24kg)

Coaches’ choice ISOMETRICS in left over time.  Avoid wrecking the abs

The goal is to get 4 rounds or more.  3 rounds minimum.  If you don’t think you’re on pace for 3 rounds, use a lighter ball/lower height for the wall balls, and use a lighter KB.  Keep the burpees the same. To obtain 4 or more rounds, people will need to find a consistent pace where they can somewhat keep moving.  The burpees should be smooth and consistent, the wall balls will up your heart rate some, and the kettlebell swings will be a little tough on the posterior chain and grip but should be something you can start to catch your breath on.  Be patient, tough, and smooth on the burpees so that when you going into the next round of burpees and by the time you have wallballs you should be ready to get them done right away.  The 6 inch targets can be a pull up bar that is 6 inches over your fingers when you stand and reach overhead.  Touch the 6 inch target every time.
Get creative with the isometrics after the workout.  Wall sits, back planks, side planks, crabs, handstand holds, down dogs, ect.