*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


HSPU overview and practice kicking to wall (6-8 minutes)


Alternating EMOM 16 of:

  • Min 1: 5 Strict HSPU’s
  • Min 2: 5 Power Cleans (105/155)


*Finish with mobility and a game of your choice

Stimulus Goal:

Why Do This Workout? Improve your shoulder pressing strength and your ability to move heavy objects from the ground. Today will bring your heart rate up slightly but will work more on your strength overall.

Duration and Feel: Think of “what is tough for me, but I can get the 5 reps each round without failing or falling behind.” Whatever that is for you, that’s what you should pick for this EMOM. You may do power clean singles as long as they are quick singles. Some people can go heavier than RX here for the power cleans, but most people should be sticking to the handstand push ups or piked handstand push ups.

Specific warm-up focus: Technique work for the handstand push ups and power cleans.

Scaling Options: Lighter weight on barbell for the cleans or use dumbbells if you have an injury where dumbbells make more sense.