Complete four rounds:
60 sec Jump Rope
30m Sled/Tire Sprint
60 sec Jump Rope
20m Squat Jumps
60 sec Jump Rope
10 Depth Jumps
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous.
2) 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 in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.
3) Move immediately from the Sled/Tire Sprints to the Squat Jumps to the Depth Jumps.
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 20m of Squat Jumps without rest.
7) Attempt to increase the intensity of the Squat Jumps via a weight vest if you are strong enough.
8 ) 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!
9) You may rest 2-3 minutes between rounds.
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