A famous saying claims that what gets measured, gets managed. In the following workout, what’s being measured is how many reps you can perform in a specific time frame. But just because speed is a key component of being successful in a timed workout, resist the temptation to throw form out the window just to get reps completed. Form, technique, and safety should always take precedence over speed or weight. Shaving a couple of reps off your total in order to perform quality reps and stay injury free is always the way to go.
Try this warm-up before completing the full workout: 5 reps of inchworm, 6 reps per side of quadruped T-spine rotation, 10 reps of cat–cow.