8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here


Nice and easy AMRAP 20 of:

  • 1 Wall Walk
  • 5 Hollow body rocks + 5 v-ups
  • 10 Reverse lunge + SL RDL each leg
  • 50 Single-Unders

Stimulus Goal:

Why Do This Workout?

This workout will move each piece of your body while helping you to recover actively while challenging you in some aspects (shoulders, abs and glutes).

This is just what your body has been craving ;).

Volume and Feel: Between 4-6 rounds. Not a maximal pace, just keep moving and take short rest as needed.

Specific warm-up focus: Shoulders, calves, and movement overview/practice.

Scaling Options: 
Wall Walk–> Half Wall Walk –> Box hand walk –> Inch worm on floor
Hollow body rocks –> shorten levers as needed
Single-Unders –> Swings or stair jogs/walks if no impact.

At Home Options: As is, have fun. Put some scuffs on the drywall!