10 minutes of joint prep - including 8-12 reps of arch scap pull ins
5 minutes -Jumping warm up -pogo, tuck, straddle (make sure straddle is warmed up)! 360 turn
A. Every 4 minutes x 3 set:
Turkish Get Up x 3 per side
Strict Toes to Bar x 6 @ 31x1
B. 6 sets:
Push ups x AMRAP in 30 sec @ 31x1 (NO CHEATING!!!!)
Rest 30 sec.
box jumps x AMRAP in 30 sec
Rest 30 sec
NOTE: your focus is a soft landing on the box jumps. Aim for quality!!!
NOTE: please take a few minutes to go through proper push up mechanics. I would like the quads to just lightly touch the ground on every rep.