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


  • 1 TGU each arm (16/24kg)
  • 5, 10m Shuttle runs (down + back=1) (outside)
  • 20 Tuck sit-ups

Stimulus Goal:

Why Do This Workout?

To be awesome and help your body recover actively in preparation for more fitness and life!

You’ll have greater abilities to stabilize weight overhead and to sprint on a whim with a change of direction.

Volume and Feel: Between 4-5 rounds. Slow and steady through the TGU’s and then push the pace on the shuttle runs and tuck sit-ups.

KB Weight: Pick a weight for TGU’s you could do 4-6 unbroken TGU’s each arm while fresh. You should have no problem doing 1 each round in this workout.

Specific warm-up focus: TGU overview and practice.

Scaling Options: Lighter weight on KB. Regular sit-ups if no tuck sit-up.

At Home Options: Use a dumbbell if you don’t have a kettlebell. Do shuttle runs with whatever distance you have in your house or outside, ideally 10 meters.