AMRAP 12: HSPUs, KB Lunges, Sit-ups

Skill: Depth Drop Box Jumps

After a thorough warm-up of the ankles, knees, and hips, athletes will spend 15 minutes to establish a good working height for their sets.  Once athletes working height is established they should complete 3-5 sets of 3-5 reps of depth drop box jumps.  Remember that the depth drop will require athletes to drop from a moderate height box and quickly rebound into a higher box jump.  These are not touch and go reps, athletes should look to complete 1 rep every 15-20 seconds.


12 minute AMRAP

12 Handstand push-ups
16 KB front rack lunges
24 Ab mat sit-ups