*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
Running with the “Chief”
Run 100m then max reps of:
-3 Power cleans (95/135)
-9 Air squats
*Rest 1 minute in between each 3 minute interval
Why Do This Workout? Improve your full body power output and upper body pushing capacity with the push ups.
Duration and Feel: Push the pace hard but consistently for 3 minutes of work. Get 3 or more rounds of chief each round of 3 minutes work.
Specific warm-up focus: Power clean technique, transitions, and push up techniques.
Scaling Options: Lighter weight on the BB for power cleans. Go to knee push ups or push ups in the rack.
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