Warmup:
2 x 5 Squat
2 x 5 Jump Squat
2 x 5 Tuck Jump
Playout:
Bench High Jumps
Vaults
Balance Practice
Precision Jumps
Workout:
100m Cat Walk
100m Crab Walk
100m Piggy Back (Sprint)
100m Firemans Carry (Sprint)
10 rounds of:
5 Burpee Press-Up to Broad Jump
5 Tricep Dips
5 Squats
5 to 1 Pull-Up Ladder (alternate grips)
Note:
Please scale all Fitness Explorer workouts to your current ability. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.
If you are new to this mode of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup