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

AMRAP 21 of:

  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Walking Overhead Lunges (outside)(15/25)
  • 40 Double-Unders

Stimulus Goal: Why Do This Workout? To prepare for the impending Memorial Day “Murph” while also feeling pretty great about our functional fitness abilities! You’ll have much greater endurance and gymnastics abilities after knocking this workout out. Volume and Feel: Between 5-7 rounds. This will be a higher volume workout. Try to knock out the pull-ups in 0-1 sets and the push-ups in 1-2 sets. Lunges and double-unders should be unbroken / constant movement. This will start off fairly casual but will get uncomfortable quickly.

Specific warm-up focus: Kipping pull-up and double-under practice/review.

Scaling Options:  Kipping pull-ups –> 2-3 strict pull-ups + jumping pull-ups –> ring rows. Push-ups –> incline push-up –> knee push-ups.  Double-under–>Power jump singles–>single-unders.

At Home Options: As is. Do 10 dumbbell bent over rows each arm in place of strict pull-ups.


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