Complete four rounds:
10 Box Jumps
20’ Squat Jumps
30m sled/tire sprints
Finish the workout with 2x30 seconds Weighted Pike Stretch
notes:
1) Move immediately from one exercise to the next.
2) The Box Jumps should be performed from a stand up onto as high a box as possible for all 10 repetitions. An excellent athlete will perform these onto a box that is at least chest high. Add weight with a dumbbell or weight vest if possible. There may be a slight pause in between each of the box jump repetitions.
3) 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.
4) Remember to focus on jumping high, not far. Continue in this fashion until you have covered the entire 20' of Squat Jumps without rest.
5) Add a weight vest to the Squat Jumps if you are strong enough.
6) Only add sufficient weight to the sled/tire sprints to make the sprint challenging; not so heavy that running is no longer possible. 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, have a partner pulling backward on you during the sprint with a long strap.
7) You may rest 2-3 minutes between rounds.