*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!

Pre Party: 460m Run AND 23 Burpeese

Then once entire class is finished go into:

AMRAP 22 of:

  • 7 Swings (16/24)
  • 7 Ball Slams (20/30lbs)
  • 7 KB Clean and Press each arm (16/24)
  • 7 KB RDLs (16/24)
  • 7 KB Upright Rows each arm (16/24)
  • 7 Goblet Squats (16/24)
  • 7 Sit-Ups

As soon as AMRAP 22 is finished go into:

After Party: 460m Run AND 23 Burpeese

Stimulus Goal:

Why Do This Workout? Because it’s Mara birthday and she wants to party. Duration and feel: This workout will take about 35 minutes. The workout will be a grinder/chipper because it’s long. But the weight shouldn’t feel very heavy. You should be able to continuously move through the workout without be stopped by the weight. If you get stopped, the weight is too heavy. Specific warm-up focus: go over the KB movements, but don’t take too long. Scaling Options: Lighter weight. Row instead of run.