*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


Practice holding plank variations for 5 minutes (forward plank elbows, straight arms, side plank, back plank, opposites, plank to push-up, etc) Lead class through this, have them hold each variation for 15-20 seconds


30-25-20-15-10-5 of:

Ground to over the shoulder (20/30)


*Complete 30 double-unders after each round is complete


Stimulus Goal:

Why Do This Workout?  This is a true functional fitness workout. This helps train basic movements and energy systems you would use in daily life, like gardening for example.  This will also help you recover from the week’s workouts. 

Duration and Feel: Getting the workout done fast isn’t the goal.  Try to go low and slow without stopping. Be consistent.  This should take you at least 20 minutes.

DB Weight: The ground to over the shoulder is with a slam ball.  Basically, pick it up and toss it over your shoulder. Squat to the ball to pick it up.

Specific warm-up focus: The planks are the warm up today.

Scaling Options: Lighter ball. 10 cals on a machine if no jumping for jump ropes.