Complete four rounds:
60 sec Shuttle Run
40' Senders
10 Jumping Deck Squats
5 Depth Jumps
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.
2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.
3) Move immediately from the Shuttle Runs to the Senders to the Jumping Deck Squats to the Depth Jumps.
4) 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!
5) You may rest 2-3 minutes between rounds.