Warm Up:
2 sets:
10 jumping jacks
10 leg swings/leg
20 alternating mountain climbers
8 alternating box step-ups
2 sets:
10 lateral leg swings/leg
:10 Samson stretch/leg
6 box jumps
Specific Warm-Up:
3 rounds:
4 dumbbell burpee deadlifts
4 box jumps
WOD:
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)
Intended Stimulus: 8-12 Minutes
Intermediate:
6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)
Beginner:
6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)
Home Workout:
6 rounds for time of:
10 dumbbell burpee deadlifts (35/50 lb)
50-ft broad jump
Movement scaling options:
Deadlift burpee:Load, dumbbell up-down deadlift, unweighted burpee
Box jump: Height, step-ups
Post-Workout Skill Work:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.