TeamBuildr
WorkoutSet 1Set 2Set 3Set 4
Result RepsResult RepsResult RepsResult Reps
A Bear Crawl     1    1    1    1
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Bear Crawl 10-15 yards, down & back is 1 sets. Perform 4 sets
B Jumping Jacks     60 secs    60 secs    60 secs
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C Glute Bridge (non-weighted)     30 secs    30 secs    30 secs
0.00%0%0%
bridge for 30 seconds, rest for 30 sec, repeat.
D Push Up     10    10    10
0.00%0%0%
E Squat Jump     10    10    10
0.00%0%0%
use a kitchen or folding chair to sit gently on & then explode up into the air
F Bench Stepup     10    10    10
0.00%0%0%
Use a Chair/Stool or walk up the stairs
G Broad Jump     5    5    5
0.00%0%0%
Jump as far as you can
H Jump Rope     30    30    30
0.00%0%0%
if no jump rope, jump in place & pretend you have a jump rope