Jump! Jump! Jump Around!

ROM Drills

Warm-up:

Complete 15 shuttle sprints (50′ down and back = 1 sprint), then 5 rds of

100′ bear crawls

8 barbell rows

10 box jump-overs (24″ box), then finish with

150 double-unders

Strength:

Close grip incline bench 10-12 reps, 6-8 reps, 3-5 reps, then a max reps burn-out set.  Superset each with max effort strict pull-ups.

MetCon:

50 burpees for time

-DR 4:02, AR 4:58