Perform 3 rounds of:
10 Weighted Killers
5 NLC
20m Backward Sled Sprint
Finish the workout with 60 seconds total aggregate work of a straddle L variation.
notes:
1) Killers are essentially a jumping lunge.
2) To perform Killers, first assume a right kneeling lunge position where the right foot is in front and flat on the ground with the right knee bent at approx. a 90-degree angle. The left leg will be behind with the left knee on the ground approximately 14-16†behind the heel of the right foot and the toes of the left leg curled under to aid in the coming jump. From this position, explode upward into the air as high as possible. At the top of the jump, switch the right leg backward and the left leg forward landing in the opposite lunge position. This constitutes one repetition. Continue for the prescribed number of repetitions.
3) Be careful to only allow the knee of the back leg to only lightly touch the ground. DO NOT bounce off of the ground with this knee or injury will result.
4) If possible, the Killers should be performed weighted by holding dumbbells at your sides. 20-40lb dumbbells should be sufficient for most people; although you should certainly feel free to go much heavier if possible.
5) Use the minimum momentum necessary to complete the NLC.
6) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous.
7) 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. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.
8 ) This workout should be performed as a modified giant set. To this end perform the Killers then rest 60 sec, perform the NLC then rest 60sec, finally perform the backward sled sprints and then rest 5 minutes before beginning the next modified giant set.
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