New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

For Time and Quality:

15 Deck squat buy in, then…


  • Calories on the rower
  • Lateral rower burpees

Then 15 deck squat cash out

The tortoise wins this raise.  Come out smooth and steady for this whole workout.  It’s all about just moving.  Don’t try to light yourself on fire too much on this workout.  Once you get passed the round of 15, it will be cake.  Just know that the first 2 rounds will be tough.  Modify the deck squats by going weighted decks squats, then modify again if needed by doing goblet squats AND hollow body rocks to replace the 15 reps (so 15 goblet squats and 15 hollow rocks).

At home:  Replace the calories with this cardio time: 2:30 – 2:00 – 1:30 – 1:00 – :30 – :30.  Also, still do lateral burpees over something.