Complete four rounds:
10 depth jumps
30 seconds weighted jumping deck squats
30m sled/tire sprints
Finish with 2x60 seconds seated toe point stretch.
Compare your efforts with those of 090324.
notes:
1) Depth Jumps - jump off an object 3’-10’ high (smile), bending the knees but not allowing the feet to move or step upon landing. If in doubt go lower rather than higher and remember to BEND the knees upon landing!
2) Add the appropriate weight to make the deck squats challenging for the entire 30 seconds. Perform the deck squats as explosively as possible.
3) The sled should be heavy enough to be challenging, but not heavy enough to reduce you to a struggling walk.
4) Rest 20 seconds between exercises.
5) You may rest 2-3 minutes between rounds.