2020/12/09

General Warm-Up
Warm-up
2 Rounds
1:30 Skip rope or jumping jacks
10 Cossack squats, pause 0:03 in the bottom position
5 Inchworms + push-up
30 Calf raises

Skill and Build Up
Warm-up
5 Broad jumps, pause 0:02 in the landing position
5 No push-up burpees
5 Box jumps, low height
5 Burpees
5 Box jumps, workout height

Metcon
Metcon (Time)
21 – 15 – 9 rep rounds for time:
Burpees
Box jumps (24"/20")

2:00 Rest

9 – 15 – 21 rep rounds for time
Box jumps (24"/20")
Burpees

Notes
Attempt fast, near sprint, efforts on this workout. Each segment should take under 5:00 to complete. The score is the total time including the 2:00 rest period.

Movement Modifications
Burpees
*Reduce reps if 10 burpees talk over a minute.

Box Jumps
*Reduce height before reducing reps.

MINIMAL EQUIPMENT
Perform a tuck jump in place of the box jump.

Accessory Work
Warm-up
100 Banded bicep curls
100 Banded pull thoughs
100 Banded pull aparts

Notes
We are using the available time to isolate some musculature that can be difficult to hit with bodyweight only movements in a conditioning workout. If you do not have a band use a light lightweight like two cans of beans.

Cool Down / Mobility
Warm-up
2 Rounds
0:45/0:45 Prone pec stretch
0:45/0:45 Heel toe hamstring stretch

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