For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)

TIMECAP: 19:00

DYNAMIC WARM-UP | 10:00
1 set:
:10 arm circles forward
:10 arm circles backwards
:10 toe touches
:20 jumping jacks
:20 mountain climbers
:20 skier jacks
:30 shoulder taps
:30 groiners
:30 up-downs
– Rest as little as possible between movements

2 sets:
:15 scorpion stretch/side
10 samson stretch lunge steps
:30 plank hold
10 alternating box step overs

PUSH-UP | 3:00

• Teach athletes to touch the chest to the floor and fully lockout the elbows at the top of each rep.
• Scale to the knees as needed.
• Correct athletes who “worm” off the ground by cueing the knees to stay squeezed and for the hips to come off the ground first as they press.

1 set:
5 tempo push-ups
8 push-ups
10 push-ups (sprint)

BOX JUMP OVER | 5:00
Step down, turn on floor
Turn on box, step down
Turn mid-air, step

MINI-ROUNDS | 2:00
2 sets:
6 push-ups
4 box jump overs

ACCESSORY | 9:00
5 sets for height:
3 box jumps
– Rest as needed between sets

STRETCHING | 5:00
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts