4 Rounds of:
3 Box Jump 24”/20”
5 Deadlift, with empty bar
3 Knee Raises
20 Double-Unders (or 30 singles)
5 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous week)
– Heavy singles are generally 90-95% of an athletes 1 Rep Max
– 2 min rest between sets
Barbell Walking Lunge
3 sets x 8 reps @ 70% of your body weight
-Rest 2 min between sets
Deadlift: engage your posterior chain and drive through your heels. Big breath before the initial pull and exhale at the top.
Walking Lunge: clean the weight to the front rack position and go. Don’t break on the set, rest at the top position if needed.
16 x 8 seconds Hill Sprint
* Sprint up and rest while you walk back to your starting position and go again. Rest 3 min after rounds 4,8,12
– Rest 10 min
50 Turkish Get-Ups for skill
Choose a weight that you feel comfortable moving for up to 5 reps before switching sides. 25 each side.
Do NOT hit these sprints cold, make sure you get your body temp up and your heart rate elevated before starting. Be sure you warm yourself up to what you think your “top speed” will be, before hitting your first set.
Listen to your body, If you need to scale back the rounds or intensity, do so.