*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


AMRAP 21 of:

  • 1 TGU each arm (16/24kg)
  • 10 Split Lunge Rows each arm (16/24)
  • 20 KB Russian Twists Total (16/24)
  • *Walk to street and back, NICE AND EASY

Stimulus Goal:

Why Do This Workout? To recover and to work on movements that our body needs. Movements that we don’t do often. The Turkish get up is a full body movement that opens up large ranges of motion for the body. Doing rows is something our body needs to combat poor posture associated with modern working on computers and desks. The Russian twists help with rotational core strength, which is good for core resiliency. And then walking is just good for you!

Duration and Feel: 21 minutes of a conservative pace. Move a little slow and move well. The weight for the Turkish get ups and rows should feel moderate. The Russian twists should feel a little tough

Specific warm-up focus: How to do Turkish get up correctly. Planks, side planks with rotations, and walking planks would be a good warm up for these movements.


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