EQUIPMENT: 2 KBs (one medium (1.0/1.25) and one heavy (2.0/1.5)), Box (24"/20")
WARM-UP:
*Active Stretch
*40 x Step-Up to box (20 x R, then 20 x L)
*400m Run
*20 x Step-Back Lunge + Step-Up to box (10 x R, then 10 x L)
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SPEED SET #1:
5 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
STRENGTH SET #1:
*50 x KB Bottom-Up Thruster (1.0)
*1 x Burpee after every 5th rep
SPEED SET #2:
4 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
STRENGTH SET #2:
*40 x KB Swing (1.5)
*2 x Burpee after every 5th rep
SPEED SET #3:
3 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
STRENGTH SET #3:
*30 x KB Long Cycle (power clean + push press)(switch arms after every 5th rep)
*3 x Burpee after every 5th rep
SPEED SET #4:
2 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
STRENGTH SET #4:
*20 x Box Over Jump
*4 x Burpee after every 5th rep
SPEED SET #5:
1 Round -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
STRENGTH SET #5: (all equipment off to side)
*100m Broad Jump (10 lengths of 10m distance)
*5 x Burpee after every 5th Broad Jump
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