November 10, 2015 By Nick Folker

Building Blocks: The Metabolic Series Day 2

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Burpee Box Jumps

Starting out use a box that is knee-height. As you improve at this exercise you can increase the box height. Start standing with feet shoulder-width apart. Perform a burpee without the pushup. Bend down to place your hands on the ground. Jump your feet back to end in a pushup position. As your feet touch, bring them back in one movement towards your hands. From this position stand up, then jump on to the box. As you get more familiar with the exercise, work on jumping from the crouched position on to the box. Focus on controlling the jump from the crouched positio to the box, especially as you tire. Step down from the box and repeat for prescribed reps or time.


More Building Blocks:
Check out more from our building Blocks Series.

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Day 1: Base Rotations

Summary:

Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back tomorrow for more Building Blocks!
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About the Author

Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

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