Complete four rounds:
30m sled/tire sprints
40' Jumping SLS
10 Depth Jumps
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) Rest 20 seconds between exercises.
2) You may rest 2-3 minutes between rounds.
3) Only add sufficient weight to the sled/tire sprints to make the sprint challenging; but not so heavy that running is no longer possible.
4) If you do not have access to a tire or sled for sprints, then sprint either wearing a backpack with weights, a weight vest.
5) Note that the SLS are only ½ ROM. Alternate legs on each round of the 40’ of Jumping SLS. Add a weight vest to the Jumping SLS if you are able.
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!