10 box step ups

30’ walking lunge

30’ side lunge

10 tuck jumps

30 high skip

30’ broad jumps

30-sec calf stretch ea side


Every 90 seconds for 9 Min:

One attempt for Max distance: Broad Jump

Video courtesy of Overtime Athletes. We’re going to take the beginning of class to get some good explosiveness out of our hips.  One thing you’ll always here us talk about is the need for violent hip extension to generate force.  The broad jump is a great way to get the hips used to a very fast, explosive opening AND closing.



Echo Bike Cals

Box Jump Overs (24”/20”)


15 Min Time Cap

So, while the initial thought may be to sprint the bike cals, just remember, you have box jump overs right after.  Don’t want the legs locking up on you when there are jumps coming up.  But, can’t go too slow as you’re on a time cap.  What to do, what to do….

Scaling Options:

No bike -> 24-21-18-15-12-9-6 cals, row

Box height -> 20/16 -> as needed (Elite – 30/24)

Cool Down:

Couch Stretch – 1 Min per side


Elevated Prayer Stretch – 2 Min

Video courtesy of ChrioSport Specialists of Dallas

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