DAY 2
21 April 09
Tuesday
Warm-up
Dot Drill
Vertical Jumps
10 Vertical Jumps for Height (rest 15 seconds between jumps and take your average for all the jumps for your score)

Standing Long Jumps
Do three sets of three successive standing long jumps.
(the measurement recorded is the total distance of the three jumps)

Box Jumping
A. Depth Jump 5 Reps
B. Down & Straight Up 5 Reps
C. Depth Jump to Box 5 Reps
D. Rapid Fire through Boxes* 2 Sets
E. Jump Over Boxes* 2 Sets
* OPTION: Jump to Big Box at end or Jump over Big Box.
Box Jumping Explained (to reiterate this is just the explanation of Box Jumping)
Begin by doing five jumps from a box about 20-inches high and landing in a hit position. Next, do five more jumps in the same manner, but this time recoil straight up as quickly as possible. On the next series, jump from one box, to the floor to the next box for five reps. Now you are ready to get after it.
You should set up three to five 20-inch boxes about three feet apart. Follow the
same procedure but jump continuously through all three to five boxes for two sets. Do it as fast as possible. The last drill is to jump over the boxes as fast as possible for two sets.

For time:
100 GHD Sit-ups
Finish with 10 minutes stretching