*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


Pause OHS: 5-4-3-2-1-1-1 (pause for 3 seconds in bottom) build to moderately heavy, not maximal pause overhead squat using the rep scheme above


  • 5-4-3-2-1: Deadlifts (185/275)
  • 10-8-6-4-2 of: Lateral Box Step-Overs Total (20/24)
  • 50-40-30-20-10 of: Double-Unders

Stimulus Goal:

Why Do This Workout?  To open your mobility and strengthen all parts of your lower body.

Duration and Feel: Heavy and short. This workout should take you less than 13 minutes. Try to pick a deadlift weight that you could do unbroken for each set but it should be very challenging to go unbroken. You may split the reps up a little bit if that’s what it comes to in the workout. The 50-40-30 reps of double unders should not take you longer than 90 seconds. 

DB Weight: Should feel moderate-heavy but still allow you to go unbroken through/maintain minimal rest between all 3 complexes each arm. The lunge will be the limiting factor.

Specific warm-up focus: Prep the hips, ankles, and shoulders for this workout. PVC roll outs, yogi squats, ect. 

Scaling Options: Lighter weight, lower height on box. Do some high jump singles to mix in with double unders. You can sub in front squats for the OHS if overhead is a problem.