Jump and Shout
Warm Up/Mobility
Warm-up
Psoas Smash and Floss
Banded heel cord
Banded heel cord
200 M Run
..Into…
2 Rounds
25′
Broad Jumps
Walking Quad Stretch
Spiderman w/ Twist
Inchworms
…Into…
2 Rounds
10 Step Ups
10 BB Elbow
10 Strict Press
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15
9 Box Jumps (24/20)
12 Push Press (115/75)
200 M Run
9 Box Jumps (24/20)
12 Push Press (115/75)
200 M Run
Finisher
Metcon
4-5 Sets
10 V ups
20 Hollow Hold Flutter Kicks*
10 SuperMans
12 Weighted Russian Twist
10 V ups
20 Hollow Hold Flutter Kicks*
10 SuperMans
12 Weighted Russian Twist
*Use Plate over Head
*Only ONE step into Jump… Step or Climb Down after jump