*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

Shoulder press:
6×3, build to 85% (heavy set of 3)



AMRAP 13 of:

  • 5 DB Hang Power Snatch each arm (35/50)
  • Run 50m
  • Back pedal 50m

Stimulus Goal:

Why Do This Workout? To increase your shoulder strength, and to help increase your running capacity.

Duration and Feel: With the shoulder press, start with a lighter weight and work up to a heavier weight of 3 reps.  The last set shouldn’t be a 3 rep max.  You should feel like you can do 5-6 reps, but will only do 3. 
The AMRAP 13 will be a bit of a grind as the DB hang power snatches and runs will go quick. Try to pick a slightly tough pace, with minimal transition times, and try to get as many rounds as you can. Try to get at least 5 rounds.

Specific warm-up focus: Warm up shoulder mobility and stability. Also warm up hip hinging.

Scaling Options: Use a lighter dumbbell.  Do 200m Bike if you can’t run.