3-5 Depth Jumps
Level 1: Floor Standing Depth Drops
Level 2: Box Depth Drops, Stick the Landing
Level 3: Standing Depth Drop with Max Height Jump
Level 4: Box Depth Drop to Max Height Jump
Raise Box Height for Drop as Able
When jumping, spend as little time in contact with the floor as possible. Touch and Go!
*It is important to note there is a lot more impact dropping than jumping. Start everything from a low height unless you are comfortable with the movement.
3-10 Plyo Pushups
Level 1: Wall Assisted
Level 2: Box Assisted (vary the height as necessary)
Level 3: Plyo on the Floor
Level 4: Plyo with Plates or Boxes
5 Rounds, 3 Minutes each:
24 Hang Single Arm DB Snatches (12L/12R) 40#/30#
12 Box Jumps 24”/20”
Max Burpees in Remaining Time
*1 Minute Rest Between Rounds
**Score for Total Burpees. If you are unable to make it to the Burpees, scale back the number of reps.