*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m 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


EMOM 15 of:

  • Min 1: 9 Shoot Throughs
  • Min 2: 12 Calorie row/bike
  • Min 3: 15 Double Kettlebell Swings (12/20kg)


Core after party!

6 Rounds of:

  • 10 Second L-Sit
  • 20 Second Forward Plank

Stimulus Goal:

Why Do This Workout?

Shoot throughs=gymnastics awesomeness

Calories on the rower=cardio excellence

Double bell swings=double the fun and posterior chain strength!

The bonus core strength will bulletproof your back and will make the summer abs pop!

Duration and Feel: You should have at least 15 seconds to rest and to prepare for the next minute. This will start off innocently but will add up when it’s all said and done.

KB Weight: Should have a weight you could swing for 20 unbroken swings. They will feel a little heavy and awkward.

Specific warm-up focus: Movement prep and preparation. 

Scaling Options: Scale to two boxes if your feet are dragging on shoot through. Scale calories down slightly if you don’t get at least 15 seconds to rest. Lighter weight on KBs.