1 set:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 single-unders

PUSH JERK | 10:00

• Focus on hip extension and timing of the press under

PROGRESSIONFOCUS

3 jump and land (hands at sides)Jump hard and stick the landing.

3 jump and land (hands at shoulders)Push the knees forward slowly, THEN jump and land.

3 jump, punch, landJump with the hands on the shoulders, THEN punch overhead and land with a straight arm.

8-10 push jerksJump hard and squeeze the glutes.

8-10 top-to-top push jerksStart overhead, push the elbows forward to bring the bar to the shoulders, then jump and finish the next rep.

BUILD-UP | 7:00

1 set:
10 push jerks (light)
5 push jerks (moderate)
3 push jerks (workout weight)
– Rest 1:00 between sets.