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Complete four rounds:
40’ Senders
20m sled/tire sprint
10 Depth Jumps
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) Move immediately from one exercise to the next.
2) Only add sufficient weight to the sled/tire sprints to make the sprint challenging; not so heavy that running is no longer possible.
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) 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.
6) Do Not skip the Seated Toe Point Stretch.