About 30 minutes
- Jugs and/or 5# weights
- Chair with arms for L-sit (optional)
- A timer or clock
10 slow hinges
10 slow lunges (assisted if needed)
4 x 20 second door jamb stretch
10 air squats (or sit-to-stand if needed)
30 jumping jacks
Click to view warm up demonstration videos
This is a Partner Workout. That means you will:
- Complete all of the movements between the two of you, splitting the reps evenly.
- While one partner completes their reps, the other partner holds an L-sit position (from ground or chair with arms).
- Don’t start your movements until your partner is in position.
100 shoulder press negatives (use jugs or 5# weights)
100 floor presses (use jugs or 5# weights)
Score is the time your team took to finish all of the movements above.
Record your score in the comments below.