04/19/2021

Warm-up
Warm-Up
3 x
30 Jump Rope Singles
8/8 Single Leg Touchdowns
25ft Walking Lunge
+
3 x
Dot Drill, rest :90
+
3 x
5 Box Jumps
3/3 Single Leg Box Jumps
3 Max Height Standing Jumps
Metcon (AMRAP – Reps)
EMOM x 12
min 1: 30 sec max reps Burpee Box Jump Overs, facing
min 2: 30 sec max reps Burpee to Target
min 3: 30 sec max reps Burpee Box Jump Over, lateral
min 4: 30 sec max reps Burpee Broad Jump (5ft intervals)

Yes, this is a lot of burpees (6 min total). But it’s simple, develops your movement patterns and gets you adjusted to better, more efficient burpees. Don’t skip this one!