*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


Turkish Get Up with pause technique/practice and slight build for 12-15 minutes

*Pause for 1 second in each position/step

*Alternate arms each step


30-25-20-15-10-5 of:


Box step-ups (20/24)

Superman raises

Calorie row/bike

Stimulus Goal:

Why Do This Workout? To recover and improve your joint stability.

Duration and Feel: It will take a bit of a chunk of time to get this done, but move moderately and focus more on form. Don’t focus on going fast today. 

Specific warm-up focus: Turkish get up overview. Prep hips for mobility.

Scaling Options: Lighter weight on TGUs. Lower box for step ups.