Complete four rounds:
60’ backwards sled/tire sprints
40’ Squat Jumps
5 Depth Jumps
Finish the workout with 2x30 seconds Weighted Pike Stretch
notes:
1) Move immediately from one exercise to the next.
2) Note that today the sled sprints are to be done backwards.
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, have a partner pulling backward on you during the sprint with a long strap.
4) 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.
5) Remember to focus on jumping high, not far. Continue in this fashion until you have covered the entire 40’ of Squat Jumps without rest.
6) Add a weight vest to the Squat Jumps if you are strong enough.
7) 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!
8 ) You may rest 2-3 minutes between rounds.