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Complete four rounds:
30m sled/tire sprints
40' jumping 1/2 SLS
10 Depth Jumps
20 Arch/Hollow Snaps
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; 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 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.
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!