Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold,  practice kicking up to handstand in remaining time

Warm up link here


5 Rounds of:

  • 5 Deadlifts + 10m carry down + back building in weight each set

*1 Minute rest in between rounds


AMRAP 6 of:


  • Box Jumps (20/24)
  • Wall balls (14/20)

2 minutes rest then:

AMRAP 6 of:


  • Toes to bar
  • Wall balls (14/20)

Stimulus Goal:

Why Do This Workout?  The KB strength work will help with asymmetries with your core and hips, working as both strength work and prehab work for good core health.  The WOD will work on your core and lower body explosiveness.

Duration and Feel: The KB strength shouldn’t feel super exhausting. Focus more on good movement and engaging your core/oblique muscles! Good posture too! For the AMRAP 6s, try to get at least to the round of 15 reps.

Specific warm-up focus: Toes to bar progression. Focus on how to do suitcase deadlifts well.

Scaling Options: Lighter weight for wall ball, then to lower target. lower box for box jumps. Toes to bar to knees to elbows to knees as high as possible to v ups.