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


Workout brief click here

Strict press from the floor: 

15 minutes to build to a 8 rep max, then do 4 sets of 8 with 90% of the 8RM

Every 4 min x4 Rounds:

  • 20 single leg v ups
  • 10 Bar facing burpees
  • 40 Double unders

Strict press from the floor means power clean the bar to the shoulders then do strict standing shoulder press standing in your station.  Take about 4 sets to build to an 8 rep max, then take 90% of that 8RM and do 4 sets of 8 reps with that.  Rest about 60-90 seconds between sets.  Make sure you are focused on task, getting the pressing done in about 15 minutes. 

For the 4 Rounds, the goal is to be getting about 60 seconds of rest give or take some time.  If someone is going too fast make them do v-ups, if someone is getting swallowed by the time, have them cut down some reps as needed.  The 40 double unders should not take more than 4 sets to get through, so people should modify to high jump singles if they need to.