A burpee followed by a long forward jump.
How it’s done
- Burpee to the floor.
- Stand and jump forward as far as you can with both feet.
- Land softly and drop into the next burpee.
Coaching tips
Stay steady. Jump with the arms; land in the burpee position.
Scaling options
Step-back burpee, short jumps.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.