Set 1
:30 Alternating Spiderman Stretch
:30 Plank to Down Dog
Set 2
:30 Single Unders
:30 Inch worms
:30 Hand Release Push-ups
Set 3
:30 Double Unders or Singles
30 Shoulder Taps in Plank
Set 4
:30 Double Unders or Singles
100’ Bear Crawl

Progression // Focus

• The first 3 progressions are performed without a PVC or barbell

1) Jump and Land // Full hip extension
2) Jump and Land Hands at Shoulders // Full hip extension, stick the
landing
3) Jump, Punch, Land // Punch after hip extension is achieved

4) Push Jerk // Full hip extension, stick the landing
5) Jump and Land in Split // No PVC, Back knee is slightly bent
6) Split Jerk // Front knee stacked over front foot, back leg is slightly bent

Sets 1 & 2
3 Push Jerks + 3 Split Jerks
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk

6 sets for load:
2 Push Jerks + 1 Split Jerk
*Score best lift*

3 Sets:
12 DB Floor Presses
12 DB Bent Over Rows