Complete four rounds of the following:
60 sec Shuttle Run
40' Senders
5 Depth Jumps
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.
2) Perform the Senders immediately after the Shuttle Run.
3) Move immediately from the Senders to the Depth Jumps.
4) Rest 2-3 minutes between rounds
5) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.
6) 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!
7) Note that each Depth Jump has a stationary landing, while Senders are composed of a series of rebounds.