As quickly as possible:50 Kettle Bell Swings (53#/35#) 10 Burpee Box Jumps 50 Wall Ball (20#/14#) 10 Burpee Box Jumps 50 Overhead Lunge (45#/25#) 10 Burpee Box Jumps 50 Ab mat Situps
Coaches Notes: Let's be honest, burpees suck. I don't know many people who actually like them. So to make them less sucky, let's talk about burpee technique. There are two tweaks I think everyone can benefit from. First is hand placement. A narrower hand position when landing on the ground will allow you to push yourself higher off the ground when coming back up (hands under armpits, thumbs touching pecs). The second is how you kick your feet up. The best and most efficient way is to kick the feet outside your hands and plant the feet fully on the ground. I see many people kick up and only plant their toes or ball of the foot. Not only does this make it harder to stand up and jump, but being on the toes also tends to get the knees a little burned up. If you have knees that get tender after a lot of plyometric activity, it will do wonders for you if you make sure that you kick up onto the heels.