Perform the following:
3x5 Weighted Box Jumps
3 - 20m sled/tire sprints
3x5 GHR
Finish the workout with 60 seconds total aggregate work of a straddle L variation.
notes:
1) This workout will be performed utilizing a giant set format. A giant set is composed of one set Weighted Box Jumps, 1 sled/tire sprint and 1 set of GHR.
2) The weighted box jumps are performed jumping up onto a box 24â€-36†high. Preferably a weighted vest will be utilized, however dumbbells held at the sides may also be used as long as extreme care is taken for safety. Add enough weight so that these are challenging for five reps. Use the same weight for all three sets.
3) 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.
4) Just barely use enough assistance from your arms to complete each full ROM rep of the GHR.
5) Rest 3-5 minutes between giant sets.