Warm Up:

DFD Dynamic Warm-Up


20-24″ step

Pull up bar or modified set-up


Total Body


Workout should be completed with as little rest as possible. Each number of specific exercise completed before moving to next exercise. As always, the exercises should be performed in the order listed below.

In Pt clothes…

No weight added

Priority 1: Correct Form

Priority 2: GO FAST

3 Rounds

  • 30 Step ups
  • 30 Air Squats
  • 30 Burpees
  • 30 Sit-ups
  • 30 box / chair dips
  • 30 modified Pull-ups or 8-10 regular Pull ups
Both feet on top of step, hips fully extended at the top
Chest up, Knees inline/tracking over toes
Chest to the ground, Jump (this means your feet must leave the ground) and clap
Hands flat slide across ground, feet flat on floor. Shoulder blades touch at bottom, chest to knees at the top

Your chin must cross the threshold of what you are pulling up to. Keep body tight in plank position. Palms facing away from body.


No swinging or kipping. Chin crosses above bar. Palms away from body

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