Complete four rounds:
30m sled/tire sprint
40' Senders
10 Jumping Deck Squats
20
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) Jump as high as possible during the Jumping Deck Squats
6) Work vigorously, but responsibly. Scale this workout as necessary with movements from the same family.