A. GENERAL (5:00)
Partner Warm up, Amrap 5 minutes
While one partner rows
The other is performing
- 15 Jumping Jacks
- 7 Squat Thrusts

B. MOBILITY / ACTIVATION (4:00)
2 sets
10 Banded squat pull through
3 Band resisted broad jumps

C. SPECIFIC (6:00)
Burpee Broad Jump
Go over the various ways of performing Burpee broad jumps
- 25' Both feet pop back & up
- 25' Feet pop back, lunge up
- 25' Lunge back + lunge up
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Kettlebell Swings

2 x 5

C2. SPECIFIC (3:00)
Grab Medicine Balls for Part 2
Take 2-3 minutes to explain movement & practice

6 x 3 minutes on, 1 min off
Amrap 1:
- 50' Burpee Broad Jump
- 20 Kettlebell Swings @ 53/35 lbs
- Max Cal Machine in remaining time

Amrap 2
- 20/17 Cal Machine
- 20 Kettlebell Swings
- Max distance burpee broad jumps

Score: Total Reps (5ft=1rep)
TC: 24 Minutes
KG: 24/16, Beg 12/9, Int 20/12

Scaling Options
Beginner
Amrap 1:
- 25' Burpee Broad Jump
- 15 Kettlebell Swings @ 26/18
- Max Cal Machine in remaining time

Amrap 2
- 15/12 Cal Machine
- 15 Kettlebell Swings @ 26/18
- Max Rep burpee broad jumps

Intermediate
@ 44/26 lbs

In pairs or against the wall

3 sets of
60 seconds Medicine Ball Sit-up Toss / V-up Partner toss

Score: Checkmark
TC: 10 minutes
KG: N/A

Scaling Options
Beginner & Intermediate
Reduce load as needed

Toes Elevated Romanian Deadlifts
3 x 12

Goal: Posterior Chain, Hamstring & Knee health