Warm-Up
-20 Jumping Jacks
-:30 Sec Plank

Movement Focus + Videos:
TUCK JUMPS:

BURPEES:

AIR SQUATS:

PLANK:

Movement Task:
After watching the videos, complete 2 sets of the following, focusing on good technique:
-5 Tuck Jumps
-5 Burpees
-5 Air Squats
-:15 sec plank

Met.Con:
Programmed By Emily W.
(8th Gr, Coach Shakstad’s 2nd Period PE)

Using the online Tabata Timer, scroll down a bit and then set timer for ROUNDS = 24, and Time ON: 15 seconds, Timer OFF: 15 seconds.

*Get a pen/pencil to track the number of burpees you complete each round

Perform the stated exercise each round for 15 seconds. 

REST PERIOD: If you take the challenge, you will hold a plank during the 15 seconds of rest. If you do not take the challenge, use the :15 seconds of rest as a break.

–Round 1: Tuck Jumps or Bunny Hops
-REST: Plank Hold
–Round 2: Burpees* (count reps)
-REST: Plank Hold
–Round 3: Air Squats
REST: Plank Hold
Repeat this pattern until  you have completed all 24 rounds!

Score: Total BURPEE Rep’s completed (add together all the burpee rep’s from each round of burpees) 

Cool-Down/Mobility:

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ‘Leave a Reply/Comments’ section (optional, but highly encouraged)!!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!