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1 Round:
–:90sec Bike or Row
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–10 Roll Over V Sit
–:30sec Childs Pose Stretch
1 Round:
–:90sec Bike or Row
–10 Plank Ups
–8ea Single Leg Dumbbell Deadlift
–8ea Crossbody Dumbbell Clean
–8ea Single Arm Dumbbell Press
SPECIFIC WARM UP 15-25minutes
Wall Walk Specific Warm Up 1-2xs:
–:10sec Feet On Box Pike Hold
–:20 Hollow Hold or Bent Knee Hollow Hold
–1 Pike Around the World
–:20sec Hollow Hold or Bent Knee Hollow Hold
–1 Wall Walk or Variation
General Dumbbell Warm Up 1x:
–6 Dumbbell Deadlifts
–4 Dumbbell Hang Power Cleans
–2 Dumbbell Push Press
5 Rounds on the 4 min:
12/10 Cal Row
9 Dumbbell Deadlift (50’s/35’s)
6 Dumbbell Hang Power Clean
3 Dumbbell Push Press
1 Wall Walk
Goal: Complete at an RPE of 6-7 (roughly 70%)
or 10/8 Assault Bike
5 Rounds on the 4 min Scaled Version:
10/8 Cal Row
9 Dumbbell Deadlift (35’s/25’s)
6 Dumbbell Hang Power Clean
3 Dumbbell Push Press
10 Plank Up
Goal: Complete at an RPE of 6-7 (roughly 70%)
or 8/6 Assault Bike
5 Rounds on the 4 min Minimal Gear Version:
150 meter Run
9 Dumbbell Deadlift (50’s/35’s)
6 Dumbbell Hang Power Clean
3 Dumbbell Push Press
1 Wall Walk
Goal: Complete at an RPE of 6-7 (roughly 70%)
5 Rounds on the 4 min Bodyweight Version:
150 meter Run
18 Alternating Single Leg Glute Bridge
12 Alternating Jumping Lunges
6 Clapping Push Ups
1 Wall Walk
Goal: Complete at an RPE of 6-7 (roughly 70%)
3 Rounds For Quality:
–:30sec Plank (on elbows)
–:20sec ea. Side Plank
