Warmup
3 rds
1 min step ups
:30 lateral bounding
10 bent over db row w/ external rotation
10 pushups
Prep: Practice burpee bx jumps // Rope pull prep
A full body engage with a slightly higher degree of complexity than usual given the burpee box jump. That said, choose a box or plate height that allows for quick and confident jumps onto it, making the burpee box jump a higher turnover movement. If needed, sub burpee to no pushup burpee or step back.
If super ropw (One rope on either end of sled) isn't possible, a 100' or simply turning sled around after the first 50' is fine. Select a load that pushes you almost to failure in the last 20'
