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

Ball slam Acid bath:

For time:

  • 50 ball slams (20/30)
  • 500m Row
  • 1000m Bike

The goal of this workout is to go full send as much as you can.  Try to hang on, with a high intensity, for the duration of the entire workout.  Just keep thinking “move fast, breath big, and hang on!”