Complete four rounds:
10 Depth Jumps
40' Senders
30m Sled/Tire Sprint
Finish the workout with 2x30 seconds Weighted Pike Stretch
notes:
1) Rest 20 seconds between exercises.
2) You may rest 2-3 minutes between rounds.
3) Depth Jumps - jump off an object 3’-10’ high, 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!
4) Note that each Depth Jump has a stationary landing, while Senders are composed of a series of rebounds.
5) Only add sufficient weight to the sled/tire sprints to make the sprint challenging; not so heavy that running is no longer possible.