The warm up came to me as a practice for the firemans CPAT course! It really helps train your core, traps and makes damn sure you step up correctly through your heels and not the tips of your toes. Also great cardio too! It just sucks to lug the vest I to the gym and get stared at.  I cannot begin to list the shit I saw today. It was a jungle in there. I really appreciate my garage gym so much more haha