20 ft. Bear Crawl
20 Tuck Jumps
15 KB Extensions
10 Push Ups
sit in bottom of squat for 1 minute
12 Single Leg Deadlifts (each side)
12 Single Arm High Pulls (each side)
*Rest as needed between
"United in Movement Workout #5"
3 minutes to complete,
42 Jumping Lunges (alternating lunges)
30 DB Floor Press (15 Right, 15 Left)
9 Reverse Burpees
In remaining time, max broad jumps (4 ft./3 ft.)
1 min. Rest
Score is total reps of all movements of all 5 rounds
Floor Press: Think bench press but laying on the floor; the weight starts extended overhead and the tricep must make contact with the ground at the bottom of the movement.
Reverse Burpee: Start standing tall then lower yourself and roll backwards onto the ground until your shoulder blades make contact, then roll forward into the bottom of a squat and jump up, clapping hands overhead.
Broad Jump: Men mark two lines 4 ft. apart, women 3 ft. apart. Start with toes behind the line and with a two foot takeoff jump, totally clearing the second line. Turn and jump back, keep repeating until time is up.
*For scaling options, check out unitedinmovement.org