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Murder Bunny
MURDER BUNNY
MURDER BUNNY
Description
Murder Bunny
Stand with feet slightly more than shoulder width apart with CMU longways between them.
Bend over and grab the CMU, lift it a few inches off the ground and move it forward until you can’t reach.
Then, put the CMU down, transition your weight to the CMU (thru your hands) and hop (think burpee) your feet back to where they are on either side of the CMU.
Seen here: https://youtu.be/MRay9ttTfCk?t=68
See Also
Killer Roos
Intermediate
KILLER ROOS
Broad jumps while holding a Cindy (coupon), aka 'Joey in the Pouch.'
Plyometrics
Lower Body
Coupon
Jump
Snapshot
Advanced
SNAPSHOT
Grab a sandbag, squat and shot put it forward, then broad jump and lunge. Repeat for 50-100 yards, with burpees for any accidental hits.
Full Body
Lower Body
Squats
Lunges
Plyometrics
Endurance
Coupon
Redrum
Advanced
REDRUM
Perform a Murder Bunny up a hill, do 10 Blockees at the top, then Rifle Carry down.
Routine
Lower Body
Glutes
Hill
Coupon
Full Body
Monkey Jumpers
Intermediate
MONKEY JUMPERS
In a half-squat, grab your ankles, then jump up after releasing them.
Lower Body
Glutes
Calves
Squats
Plyometrics
Monkey Humping Goblet Squat
Advanced
MONKEY HUMPING GOBLET SQUAT
Goblet squat with a kettlebell, pivot into a monkey humper, then return to squat. Count as 1.
Lower Body
Glutes
Squats
Coupon
Mexican (Jumping Bean) Squats
Intermediate
MEXICAN (JUMPING BEAN) SQUATS
Full squat followed by a hop or jump.
Lower Body
Squats
Plyometrics
Glutes
Dutch Skate
Advanced
DUTCH SKATE
In a half squat with hands behind the back, jump diagonally forward to the right, landing on the right foot while pulling the left foot behind the right leg. Alternate to the left, mimicking speed skaters on land, and repeat in cadence.
Lower Body
Glutes
Plyometrics
Jump
Triple Pump Squat Jumps
Intermediate
TRIPLE PUMP SQUAT JUMPS
Squat, calf raise, lower to squat, rise halfway, then jump for a squat jump.
Lower Body
Squats
Calves
Plyometrics