*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


Fit2Live Standard warm-up +10 second single leg hip bridge each leg


Pause Front Squat: 4×[email protected],50,55,60%

*Pause for 2 seconds at parallel each repetition


Alt EMOM 12 of:

Min 1: 5 Ball Slams (20/30), 20 double-unders

Min 2: 5 Slam Ball Cleans (20/30), 20 double-unders

Stimulus Goal:

Why Do This Workout?

Because pause front squats are oh so good for you! They’ll drastically increase your core strength as well as your hip range of motion, yay!

The EMOM 12 will be a great combo of grunt work and speed and efficiency on the jump rope. Hard work with finesse.

Duration and Feel: Should have between 15-20 seconds of rest in each minute, maybe a little less as you get closer to minute #12.

Ball Weight: Pick a weight that you could do 12-15 unbroken ball slams and slam ball cleans while fresh. You should have no problem going unbroken for 5 in each minute.

Specific warm-up focus: Hip and thoracic spine openers.

Scaling Options: Lighter weight on slam ball. Power jump singles or single-unders for double-unders.