*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”

3 minutes:

Run 100m then max reps of:

-3 Power cleans (95/135)

-6 Push-ups

-9 Air squats

*Rest 1 minute in between each 3 minute interval

Stimulus Goal:

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.