Warm-Up
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!”