Complete as quickly as possible:
10 Broad jump
20 Pull-up
10 Broad jump
40 “Squat complex”*
10 Broad jump
60 Push-up
10 Broad jump
800m run
Insist on composure, form, and range of motion throughout the work and as soon as you’re done, recover like you have to do it again…
Then, skill work:
Front roll
Back roll
Push-up variations
Pull-up variations
Practice 5 minutes each with the goal of making noticeable improvement in position, execution, and fluidity.
*1 rep= 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge.