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Complete four rounds:
40’ Senders
8 Box Jumps
4 Depth Jumps
12 Jumping Single Leg Deck Squats
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) Move immediately from the Senders to the Box Jumps to the Depth Jumps to the Jumping Single Leg Deck Squats.
2) The Box Jumps should be performed from a stand up onto as high a box as possible for all 8 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) 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!
4) The Jumping Single Leg Deck Squats should be performed as a single unbroken set of 12 repetitions; alternating legs on each jump. Remember to jump as high as possible for each repetition.
5) You may rest 2-3 minutes between rounds.
