Chipper!

Warm-Up

*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

For Time!

200m Run

10 Alternating Pistols (5 each leg)

20 Pull-Ups

30 Push-Ups

400m Run

50 Sit-Ups

400m Run

30 Push-Ups

20 Pull-Ups

10 Alternating Pistols (5 each leg)

200m Run

Goal=Between 16-20 minutes

Stimulus Goal:

Why Do This Workout?  Improve your ability to move your body weight around in different, functional, ways. This workout will make you better at life.

Duration and Feel: This workout should take you about 16 to 20 minutes. Use a pistol variation you can do 10 continuous reps of. Pick a pull up variation you can do the 20 reps in with 3 or less sets. The push ups should take 4 or less sets. 

Specific warm-up focus: Warm up the hips knees and ankles for the pistols with air squats and different types of lunges. Stretch the posterior chain too. Warm up the lats and shoulders for the pull ups with kip swings and scap pull ups. Do a couple push ups too 🙂

Scaling Options: Pistols: Pistol – holding weight out front pistol – heel elevated pistol – curtsy pistol – band or ring assisted pistol – pistols to a box
Pull ups: kipping pull ups – jumping pull ups – ring rows
Push ups: Push ups on toes – on bar in rig – on knees

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