Complete four rounds:
5 Box Jumps
20m Squat Jumps
30m sled/tire sprint
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) Move immediately from one exercise to the next.
2) You may rest 2-3 minutes between rounds.
3) The Box Jumps should be performed onto as high a box as possible for all 5 repetitions. An excellent athlete will perform these onto a box that is at least chest high. Add weight with a dumbbell if possible. There may be a slight pause in between each of the box jump repetitions.
4) Squat jumps should be done down a vault runway or extended grassy area. To perform the squats jumps, squat down fully and then jump as high as possible. Land, re-squat fully and touch the hands to the ground. This constitutes one repetition. Do not pause in between the repetitions. Remember to focus on jumping high, not far. Continue in this fashion until you have covered the entire 20m without rest.
5) Only add sufficient weight to the sled/tire sprints to make the sprint challenging; not so heavy that running is no longer possible.
6) 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 or have a partner pulling backward on you during the sprint with a long strap.
7) If you are not extremely fatigued during these rounds, you are not working hard enough.
