Strength
30 Reps of:
“Kneeling Jump to Feet + Broad Jump”
or
“Double Broad Jump”

Focus on Hip Extension, Glute Activation, and hang time.
Land with quiet and controlled feet.
Prioritize increasing body temperature and explosive movements (such as squat jumps) during warm-up, along with effective calf stretching.

[Video Demo of Kneeling Jump to Feet + Broad Jump](http://www.youtube.com/watch?v=Tn2QCH2TXF8)

Workout

EMOM 21
– 16 Weighted Step-Ups (8 each leg, or one flight of stairs) with a weighted backpack, kid on your shoulders, partner in a fireman’s carry,… get creative!
– 14 Weighted Ground-to-Overhead (You can use the same weight as the step-ups, or find something else. Control that overhead position!)
– :30 Planks (Any variation is of Plank is allowed: plank on hands, plank on forearms, side plank. Feel free to mix it up!)
“EMOM” stands for Every Minute on the Minute.

That means for Minute 1, you’ll complete 16 Weighted Step-Ups. Once those reps are done, you rest the remainder of that minute. On Minute 2, you’ll complete 14 Weighted Ground-to-Overhead. Once those reps are done, you rest the remainder of that minute. Finally, during Minute 3, you’ll Plank for :30, then rest the remainder of that minute.

Complete that sequence 7 times for your 21 minute conditioning piece!