Complete four rounds:
30m sled/tire sprint
40' Senders
5 Depth Jumps
10 Jumping Single Leg Deck Squats
Finish the workout with 2x30 seconds Weighted Pike Stretch
notes:
1) Move immediately from one exercise to the next.
2) You may rest 2-3 minutes between rounds.
3) Only add sufficient weight to the sled/tire sprints to make the sprint challenging; not so heavy that running is no longer possible.
4) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap.
5) 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!
6) Perform 10 repetitions of the Jumping Single Leg Deck Squats on the right leg and then immediately perform 10 more repetitions on the left leg. Add a weight vest to the Jumping Single Leg Deck Squats if you are able. Each new round alternate which leg begins the Single Leg Jumping Deck Squats.
7) If you are not extremely fatigued during these rounds, you are not working hard enough.