bodyweight workout: broad jumps, tabata squat jumps and tuck ups

WARM UP

- 200m run or 100 jump rope jumps or jumping jacks

- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)

- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches

- 1 minute each: front plank, left side plank, right side plank, reverse plank

SKILL WARM UP

Broad jumps

Learn/Practice the broad jump.

On 1 minute intervals, do the following:

- 8 jump squats

- 6 straight jumps

- 4 tuck jumps

- 2 broad jumps

- 2 broad jumps

- 2 broad jumps

* Broad jump:

- From a standing position with your feet shoulder width apart, squat down and swing your arms down and back to prepare to jump.

- Jump forward as far as you can.

- Always land in a proper squat.

- To maximize your distance, try to reach forward with your arms and keep your legs extended for as long as possible while you are in mid-air. This will enable you to keep your torso and limbs tight and carry momentum for as long as possible.

WOD

Tabata jump squats and tuck ups

8 rounds of:

- 20 seconds jump squats

- 10 seconds rest

rest for 1 minute

8 rounds of:

- 20 seconds tuck ups

- 10 seconds rest

(Count total number of reps of all 8 rounds for jump squats and tuck ups.)